Month: July 2011

Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders

Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings

Strength – Bent Over Row For time: 10 – Deadlifts 135/95 Move weight 100m 10 – Bent over rows Move weight 100m 10 – Hang power cleans Move weight 100m 10- Front Squats Move weight 100m 10 Push presses Move weight 100m 10 – Back squats Move weight 100m Written by a well known businessman…

Strength – 5-5-3-3-1 Tabata alot of stuff!! KB Swing 53/35 Push-ups (Hand release) Squats (medicine ball required, we WILL ALL break 90) Sit-ups (bring towel or butt pad)

Strength/Skill – Pistols 3×10 20 min A.M.R.A.P. (Unweighted, yeah!!!!) 15 Box Jumps 24/20 30 D/U or 90 S/U (A good time to work on D/U’s, no excuses) 400m – run