Monday, October 12, 2015-Workout

Warm-up
5x100m row

-1 pull-up for each meter over and 1 burpee for each meter under

Strength: 

Power Clean (3, 3, 3+)

Conditioning
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Monday, October 8, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (3, 3, 3+)

Then

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Post time, BJ height, and any mods to comments.

Thursday, October 4, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Bench Press (5, 5, 5+)

Then

AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Post BP AMRAP weight and reps, number of rounds including partial rounds and weight used for workout.

Monday, October 1, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5 - 5 - 5+)

Then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post PC AMRAP weight and reps, workout time, and any mods to comments.

Monday, September 24, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5x2)

Then

For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Don't forget your books! Post 2RM Power Clean, time, PC weight, and any mods to comments.

Monday, September 10, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Deadlift

The

AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

Post AMRAP weight and reps for DL and number of rounds, PC weight, and pull-up mods.

Sunday, September 2, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

For Time: Power Clean & Front Squat Ladder (155#/105#)

10 Power Cleans
1 Front Squat
9 Power Cleans
2 Front Squats
...
1 Power Clean
10 Front Squats

Post Time and Weight to Comments.

Sunday, August 5, 2012 - Workout

2 Rounds Std Warm-up

Then

Strength: Power Clean

Then

21-15-9
- Hang Squat Cleans 135/95
- Dips (ring or box)

Thursday, August 2, 2012 - Workout

3 Rounds Standard Warm-up

then

Group Warm-Up (Tabata Mountain Climbers)

then

Introduce Power Clean

then

For Time:
4 Rounds
- 10 Power Cleans (135/95)
- 20 Ab-Mat Sit-ups
- 30 Walking Lunges

Post times and thoughts to comments.


Mountain Climbers


Power Clean: