10.31.13

Happy Halloween!

A. Deadlift 3x5

B. A spooky, scary workout!

10.29.13

A. Press 3x5

B. 2k row for time

10.28.13

Deload week!

A. Back squat 3x5

B. A fun little surprise

10.24.13

Bench day!

A. Bench press 5,3,1+

B. Tabata ring rows + push-ups

10.23.13

Sorry for the late post!

A. Deadlift 5,3,1+

B. 5 sets:
1 min max effort sled push
1 min max effort chest to bar pull-ups
2 min rest

10.22.13

A. Press 5,3,1+

B. 800m run
20-15-10-5 HSPU + KBS
800m run

10.21.13

A. Back squat 5, 3, 1+

B. 10,9,8...1 burpees
1,2,3...10 thrusters

C. For time: 100 double unders!

10.18.13

A. Muscle up technique work

B. Bench press 3, 3, 3+

C. 4 rounds:

25 burpees

400m run

10.17.13

A. Deadlift 3, 3, 3+

B. 4 times each:
2 minutes of wall balls
1 minute rest
2 minutes of handstand pushups
1 minute rest

C. With remaining time, snatch technique work

10.15.13

A. Pull-up technique work - kipping and butterfly swings

B. Press 3, 3, 3+

C. For time:
50 KBS
40 pistols (20 per leg)
30 foot handstand walk

10.14.13

A. Back Squat 3, 3, 3+

B. 10-8-6-4-2
Overhead squats
Hand release push-ups

C. Clean - light technique work

10.11.13

A. Bench press 5, 5, 5+

B. 20, 15, 10, 5
Toes to bar
Dips

C. Farmer's walks and suitcase carries

10.10.13

A. Deadlift 5, 5, 5+

B. Outside! Shuttle runs + dumbbell snatches

10.8.13

A. Press 5, 5, 5+

B. 50 chest to bar pull-ups for time
*burpee penalty for coming off the bar*

10.7.13

A. Back squat 5, 5, 5+

B. 25-20-15-10-5
Thrusters
50-40-30-20-10
Double unders

10.4.13

A. Bench press 3x5

B. 21-15-9
Thrusters
Pull-ups

10.2.13

A. Deadlift

B. 21-15-9
Deadlifts
Handstand push-ups

10.1.13

Happy October! Don't forget that we will have class on Wednesday at 5:30 instead of Thursday at 5:30. Thanks again for working with me on that one!

A. Press 3x5

B. 30 clean and jerks for time!