Strength: January 13, 2014

ü  3 Position Snatch (floor, below knee, above knee)

o    60%, 65%, 70% x 4 sets of each

ü  Snatch Pull

o    2x3 @ 90%

o    2x3 @ 95%

ü  Back Squat

o    5x5 @ 70%

ü  Push Press

o    5x5 @ 70%

 

 

Snatch instructional video with Cal Strength
https://www.youtube.com/watch?v=gOEVmzKUhQ0

January 13, 2014

5 Rounds For Time: 

400 m. Run or Row

20 Wall Balls

20 Box Jumps

Post Workout

5 Rounds

30 Seconds

Hollow Rock or Front Plank

30 Seconds Rest

January 10, 2014

In Teams of 2:

8 Minute AMRAP

- 10 Burpees

- 10 KB Swings

- 10 Calorie Row

*Rest 2 Minutes

8 Minute AMRAP

- 10 Wall Balls

- Air Squat Hold

* Rest 2 Minutes 

8 Minute AMRAP

- 200 m. Run

- 10 T2B/K2E

*Rest 2 Minutes 

Score= Total Rounds 

January 8, 2014

"One On On Off"

15 Rounds

- 5 Pull-ups / 10 Tire Dips

- 10 Sit-Ups

- AMRAP of Lunges 

*Rest 1 Minute 

January 8, 2014

4 Rounds 

1 Minute each station

-Row Calories

-Push Press

-Box Jumps

-Sit-Ups

-Singles/Double Unders

-Front Plank

*1 Minute Rest b/t rounds 

Score= Total Reps

January 7, 2014

For Time: 

40 KB Swings

20 Burpees

800 m. Run (4 laps)

30 KB Swings

15 Burpees

600 m. Run (3 laps)

20 KB Swings

10 Burpees

400 m. Run (2 laps) 

January 6th, 2014

"Welcome Back Workout"

5 Rounds
3 Minute AMRAP

• 3 Sprints (basketball court)
• 6 Push-Ups
• 9 Air Squats
• Rest 1 Minute between rounds