2/21/2014

STRENGTH
15 min to establish 1rm pushpress

METCON
7 min AMRAP
10 burpees
10 sit-ups
5 box jumps 24/20

2/18/2014

STRENGTH
row 1000 for time
rest 3 min
row 500 for time
METCON
3rds
15 front squat 135
10kbs 53/35
5 pull-ups


STRENGTH
back squat 3×3 & 80%
METCON
3x4min amrap
10 stoh 135/95
10 deadlift 135/95
10 step-ups 24/20
2 min rest between rounds

2/11/14


STRENGTH
15 min power clean practice.
METCON
4 rounds (20 min cap)
25 double unders
35 kbs 53/35

2/6/2014


STRENGTH
3 pos clean and jerk
high knee and floor

METCON
21-15-9
kbs
hspu

50 double under before each round

froning
STRENGTH
2 front squat
2push press
every min add 10lbs for female 20lbs for male until cannot complete
METCON
death by hang clean & ring dip

1/312014

METCON #1
12 min AMRAP
60 double under
20 alt leg pistol
10 thrusters (135/95)

METCON #2
10 min AMRAP
5 powercleans 225/155
10 box jumps 36/30

1/28/2014

trainer_ben
STRENGTH
1×5 @60%
1×3@70%
1×3@80%
1×1@85%
1×1@90%
METCON
30 stoh 95/95
20 burpee box jumps
15 toe to bar
20 stoh 125/85
30 burpee box jumps
15 toe to bar

9 min limit


STRENGTH
Clean complex (floor,hang,high hang)
METCON
descending 10-1
OH Squats 135/95
MU/CTB
Power Clean 135/95

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