Monday – July 29, 2013

20 Minutes to establish 1RM Snatch

800M Run

then

5RFT

15 Pull-ups

7 Push Presses (95/65)

Tuesday – July 30, 2013

20 Minutes to establish 1RM Clean & Jerk

10 Minute AMRAP

20 Sit-ups

20 DUs

20 Push-ups

20 KBS (53/35)

Wednesday – July 31, 2013

Back Squats

5-5-5-5-5 @ 70%

4 RFT

15 HSPUs

15 Hang Cleans (135/95) 

15 Box Jumps

Thursday – August 1, 2013

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Friday August 2, 2013

Bench Press

3-3-3-3-3

Teams of 2

400 DUs

200 Push-ups

100 KBS (53/35)

50 Pull-ups

 

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