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