CF 08-28-13

EMOM - 16 min

• ODD: 8 GHD
• EVEN: 5 Thrusters (65#)

EMOM - 16 min

• ODD: 5 Hang PC (85#)
• EVEN: Ring Dips (3)

CF 08-27-13

AMRAP 16 - 7 round +8

• 4 burpee pullup
• 4 standing broad jump 
• 8 KBS (53#)

CF 8-26-13

A. Muscle Snatch 1 RM (*85# new PR*)

B. Close Grip Bench Press (4-6 reps) x5 (65; 75; 80; 85; 90)

C. OHS 15, 15, 15 (80; 75; 75)

D. Back Squat 1 set of 20 - heaver than last week (130#)

08-18-13 to 08-25-13

08-25-13 Vinyasa & Arm Balancing / Inversions Yoga

Hummingbird Pose
Linking Arm Balance Sequences


08-23-13
500m Row
~12 min rest
x3
1:41.1; 1:46.5; 1:50.0


08-18-13 Vinyasa & Arm Balancing / Inversions Yoga

08-18-13 to 08-24-13

08-11-13 to 08-17-13

08-12-13
DL 1 RM (300#)

Bench Press 1 RM (105#)
+
3 Rds 13:17 (53#)

• 25 KBS
• 25 Burpees

08-06-13 to 08-10-13

08-07-13
1/2 marathon Row (21,097m)

CF 08-05-13

A. Hang Power Snatch x2 / Power Snatch x1   x5

B1. Sn DL 3, 3, 3 (145; 175; 185)
B2. Bench Press 6, 6, 6 (65; 75; 85)

30 Ring Dips (as RX)
30 KBS (53#)
30 Burpees
20 Ring Dips
20 KBS
20 Burpees

07-29-13 to 08-04-13

07-29-13
A. Clean DL x1 / HPC x1 / PC x1 / PJ x2 / SJ x1  x5 (75; 85; 95; 100; 105)
B. Clean Grip DL @ 30x0 2-3  x5 (145; 165 175; 185; 195)

For Time - 11:25

• 60 Back Extensions
• 45 Push Press (65#)
• 30 KBS (53#)
• 15 Burpees

07-30-13

11 min AMRAP

• 10 K2E
• 20 WB
• 300m Row

-4 min Rest-

11 min AMRAP

• 12 Over Box jump
• 2 Rope Climb
• 1 min Airdyne

-4 min Rest-

11 min AMRAP

• 3 Wall Walk
• 6 OH WL L
• 6 OH WL R
• 36 DU

07-31-13

10 sets

• 5 Back Squat (115#)
• 10 GHD Situps

08-01-13 Yoga

08-02-13

Hang Power Clean 1 RM * new PR 127#*

5 sets @ 120%

• 15s HPC
• 15s Burpees
• 15s Airdyne
• 4:15 rest

08-03-13

5 Rounds 23:22

• 400m Run
• 12 Thrusters (95 / 65)
• 10 Pullups

08-04-13 Yoga

07-23-13 to 07-27-13

07-23-13
20 min AMRAP

• 20 Walking Lunges
• 20 situps
• 20 DU

07-24-13
A. 1 Squat Clean x3 / Front Squat x5 (85; 95; 105; 115; 115)

B1. Hang Squat Clean 3 reps (85; 90; 95; 100x2)
B2. Weighted Pullups 2-3
x4

C. 75 TtB (8:15)


07-25-13 Yoga


07-26-13
no feet HPS 1 RM (70#)

500 m Row (1:41.5)

100 m Sled Push
1 min Rest
100 m Sled Push


07-27-13
3 Rounds for Time:

• 30 Thrusters ( 115 / 65)
• 800m Run (incl 800m Buddy carry)