Clean, Jerk, Push Press, HSPU, Pullups

10/13/15

EMOM 5 minutes
Power Clean (185) x 3
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Push Jerk (155) x 2 + Split Jerk x 1

Push Press (135) 3 x 10

AMRAP 7 minutes
21-15-9-21-15...
HSPU
C2B Pullups
(39)

Family-Style Workout

10/11/15

Dynamic Warmup

Row 20 calorie (buy in)

5 rounds
Rope Climb x 1
Tire Flip x 4
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Row max calories in 1 minute
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Death March Shuttle Sprint
200# - 150 yards (40# vest, 90# sandbag, 70# KB)
130# - 100 yards (40# vest, 90# sandbag)
40# - 50 yards (40# vest)
00# - 150 yard dash
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Row 250m
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3 rounds
Deadlift (snatch grip) x 9
Hang Power Snatch x 6
Push Jerk (snatch grip, behind neck) x 3

10/09/15 - Legs

10/09/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 3, (135) x 50 in 2 minutes

Extensions x 15
Weighted Lunges (100) x 20

Muscle Up, KB Swing, Pistol Squats, Double under

10/08/15

6 rounds
Muscle Up x 2
KB Swing (72) x 4
Pistol Squats x 8
Double Under x 20

Chest, Toe to Bar, Medball Clean, Handstand Walk

10/07/15

Bench Press (135) 10, (185) 10, (225) 10, (275) 6, (315) 3

Incline DB Fly 4 x 12
Medball Pushup

Cable Fly 4 x 12
Clapping Pushup x 10

Machine Fly 3 x 12
Alternating Plank x 20

3 rounds
Toe to Bar x 15
Medball Clean to Shoulder (80) x 10
Hanstand Walk 30 feet

Clean & Jerk

10/06/15

Dynamic Warmup

Clean & Jerk + Push Jerk, behind the neck (95, 115, 135, 165, 185, 205, 225)

Legs

10/05/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 1, (225) 20

3 rounds
Lunges (100) 20
Extensions x 12