Tuesday 020914

Posted on September 2, 2014 by mick.

Back Squat
1-1-1-1-1-1-1 reps
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Monday 010914

Posted on September 1, 2014 by mick.

Kevin

3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

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Sunday 310814

Posted on August 31, 2014 by mick.

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups

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7am Class Open Gym – 10am



Saturday 300814

Posted on August 30, 2014 by mick.

Rest Day

Mobility

Skill – Rope Climb

Catch up day

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Sunday 300814

Posted on by mick.

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups

Post reps for each set to comments
7am Class Open Gym until 10am



Friday 290814

Posted on August 29, 2014 by mick.

Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold
This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.
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Thursday 280814

Posted on August 28, 2014 by mick.

Split jerk
1-1-1-1-1-1-1 reps

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Wednesday 270814

Posted on August 27, 2014 by mick.

Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
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Tuesday 260814

Posted on August 26, 2014 by mick.

Rest Day

Mobility

Skill – Kettlebells

Catch up Day

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Monday 250814

Posted on August 25, 2014 by mick.

Run
10 km

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