1/31/17
Back Bar Lunges 4×10 (Across or ascending) 15 min EMOM Even: 5 front squats + 1 cln n jerk (115/155) Odd: 50 mt climbers
1/30/17
Bench Press 6×2 Ascending 30-20-10 Wallballs (20/14) Power cleans (135/95)
1/27/17
7 minute Ladder (Odd ladder, push ups remain7) 1 squat clean 7 push ups 3 7
1/26/17
Rowing 3 person Team 250m row Team completes 200 db snatches 200 goblet squats 200 slam balls
1/24/17
The Don
1/23/17
Front Squat: one rep Max emom 6 mins even 15 v-ups odd 6 toe2bar 2 rounds 400m run 15 oh squats 65/95
1/20/17
400m run 20 deadlifts (315/205) 20 weighted step ups 35/60 20 pullups 20 goblet squats 70/45 20 kb swings 20 high pulls 400m run
1/19/17
600m run 20 squat jumps 400m run 20 squat jumps 300m run 20 squat jumps 200m run 20 squat jumps
1/18/17
Jerk: one rep max 1-3 Power Clean 225/155 Farmers carry 35/60 3-1 renegade rows farmers carry