W1 Snatch, TGU, KB Swing & W2 Legs

02/21/14

Workout 1
LF Machine Curls 3 x 15
LF Triceps Press 3 x 15
Snatch (75) 2, (95) 2, (115) 2, (145) 2, (165) 10
4 rounds of:
Turkish Getup/Overhead Squat x 2R/2L
(Perform 2 overhead squats at the top of each TGU)
Snatch (115) 4
Kettle Bell Swing (70) 10

Workout 2 Legs
Squat (45) 20, (135) 10
Box Squat (225) 10, (275) 10, (315) 10, (365) 10, (405) 4
Leg Press (820) 20, (1090) 15, (1270) 10
Leg Extensions (170) 15, (190) 15, (210) 10

Row, Pullup, KB Swing, TGU, KB Snatch, Toe2Bar, Burpees

09/30/13

Row 2 miles
3 rounds of:
Pullups (strict) x 15
Kettle Bell Swing (70) x 30
Turkish Get Up (53) x 4R/4L
KB Snatch (70) x 4R/4L
Toes to Bar x 15
Burpees x 30

Plank, SU, TGU, T2B, Squat, KBS, WBS, Thruster, Burpee

05/18/13

Plank 3 x 60seconds
Situps x 50
Turkish Getup (25) x 50 (25 R/L)
Squat x 50
Kettle Bell Swing (53) x 50
Wall Ball Shots (20) x 50
Thruster (45) x 25
Burpee x 25

AMRAP: pull, burp, over, swing, push, sit, turk

01/13/13

AMRAP, 25 minutes of:
Pullups (strict form, dead hang) x 5
Burpees x 5
Overhead Squat (95) x 5
Kettle Bell Swing (55) x 5
Pushups x 5
Situps x 5
Turkish Getup (55) x 4 (2 per arm)

7 rounds

MW - Workout 2: Bench, Burpees, KB Swing, Turkish GU's

11/12/12

Workout 2:
Warmup: Pushups and Pullups x 50/50 (AFAP)

Bench Press (135) 10, (225) 10, (275) 10, (315) 10, (325) 2

4 rounds for time of:
Burpees x 15
KB Swing (45) x 20
Turkish Get Ups (20) x 3/3

16:54