Monthly Archives: April 2014

4/30/14 200m run 30 box jump (30/24) 15 handstand push-up 200m run 20 box jump 10 handstand push-up 200m run 10 box jump   5 handstand push-up 200m run

4/29/14 100 double unders (2x singles) 5 clean and jerks (185/125) 75 double unders 5 clean and jerk 50 double unders 5 clean and jerk

4/25/14 100m run 40 Air Squat 40 Sit-ups 200m run  40 Ring dips 40 toe to bar 200m run 40 push up 40 goblet squats 100m run 40 kb swings…

4/24/14 Power Snatch: Find 1 rep max (15 minute time cap) 6 minute AMRAP: 6 KB push press (45/25) 8 pull up **push press is 6 reps each arm**

4/23/13 21-18-15-18-21 Hang Squat clean (95/65) Box jump

4/22/14 "Tabata Tuesday" Hang snatch (65/35) Double unders Lunges Ring rows **8 cycles of 20 seconds of work with 10 second rest**

4/21/14 Back squat: Find 1 rep max (15 minute time cap) 6 minute AMRAP: 6 handstand push up 8 overhead squat (75/45

04/18/14 15 minute amrap: Buy in: 20 strict ring dips 3 bench press (115/75) 5 back squat (115/75) **ground bench press**

04/17/14 16 minute amrap: 9 chest to bar pull up 3 deadlift (315/205) 7 handstand push up

04/16/14 10 to 1 Front squat (155/105) 1 to 10 Toes to bar