October 16, 2015

Squat clean: Establish a new 1 rep max
Death by Thruster 135/95

October 15, 2015

Strict Press 5 x 5
Run 3 x 800m
Rest 3 minutes between repeats

October 14, 2015

For time:
10 Front squat 135/95 from the floor
2 Muscle ups (scaled: 2 strict pull-up + 2 strict ring dip)
9 Front squat

2 Muscle ups         
8 Front squat
2 Muscle ups
7 Front squat
2 Muscle ups
6 Front squat
2 Muscle ups
5 Front squat
2 Muscle ups
4 Front squat
2 Muscle ups
3 Front squat
2 Muscle ups
2 Front squat
2 Muscle ups
1 Front squat
2 Muscle ups

Tabata Hollow-hold

October 13, 2015

Muscle up practice

3 Rounds for time:
Run 400m
21 Toes to bar
12 pull ups

Happy Thanksgiving!

Sumo Deadlift 5 x 5

For time:
42 – 30 – 18 Medicine ball clean 20/14
21 – 15 – 9 Ring dips

October 9, 2015

Thruster – 5 x 3

“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

October 8, 2015

Front/Back lever practice

4 Rounds for time of:
400m run
40 Walking lunges