12/11/15
15-1 v-ups mt climbers
12/10/15
Deadlift 8×2 (80%) 5 rounds 30 wall balls 10 pull-ups 5 deadlifts
12/9/15
power cleans:1 rep mx 1-3-1 Power cleans 10-10-10 burpees
12/8/15
5 rounds 400mrun rest:1:00 200m run rest :30 sec
12/7/15
72 double unders 52 rows 32 front squats 22 box jumps 12 thrusters
12/4/15
KB swing Group work (stations) LETS GO!!!
12/3/15
Complex: 2 squat cleans 1 hang clean 1 hang clean and jerk EMOM 6 mins 2 complex 3 burpees
12/1/15
2 rounds 400m run 12 toe 2 bar 12 renegade row 12 pull ups
11/30/15
Push Press 1 rep mx 12-10-8-10-12 DB bench press push press db jump sqts
11/26/15
1 mile run 50 burpees 50 box jumps 50 slam balls 50 over the shoulder 1 mile run