Thursday 240714

Posted on July 24, 2014 by mick.

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

Post results to comment



Wednesday 230714

Posted on July 23, 2014 by mick.

Helen

3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Post results to comments



Tuesday 220714

Posted on July 22, 2014 by mick.

Deadlift

3-3-3-3-3 reps
Post results to comments



Monday 210714

Posted on July 21, 2014 by mick.

Rest Day

Mobility

Skill: Pull ups

Catch up Day

Post results to comments



Sunday 200714

Posted on July 20, 2014 by mick.

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform handstand hold against a wall (with only the feet touching)
and accumulate at total of 3 minutes before moving on to the squats.

Post results to comments
7am Class Gym Closed at 8am



Saturday 190714

Posted on July 19, 2014 by mick.

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders

Post results to comments
Classes 6,7am
9am and 4pm Park Session

Sunday
7am Class



Friday 180714

Posted on July 18, 2014 by mick.

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups

Post results to comments



Thursday 170714

Posted on July 17, 2014 by mick.

Rest Day

Mobility

Skill- Pistol Squats

Catch up day

Post results to comments



Wednesday 160714

Posted on July 16, 2014 by mick.

For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

Post results to comments



Tuesday 150714

Posted on July 15, 2014 by mick.

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

Post results to comments