Tuesday 8/18/15

Part 1: 20 mins Back Squat 5 x 3 (@75-80%) Part 2: For Time: 20-15-10-5 Back Squats (135/95) Chest to bar pull-ups *Bars are taken from the ground

Monday 8/17/15

Part 1: EMOM x 10 2 Power Cleans + 1 Jerk @ 75-80% (Stay at same weight) Part 2: For Time Run 400M w/sandbag (40/27) 40 GHD Sit-ups (2 x abmat) 40 Hang Power Cleans (115/75) 40 Bar Facing Burpees *Sherwood...

Friday 8/14/15

Part 1: A) Bench Press 5 x 3 B) Pendlay Row 3 x 6 Part 2: 3 Rounds for Total Reps 1 min AMRAP Pull-ups 1 min AMRAP Box Jumps (24/20) 1 min AMRAP Push-ups 1 min AMRAP Sit-ups 1 min Rest

Wednesday 8/12/15

Part 1: EMOM x 12min Even: 30 Sec Plank Odd: 30 Sec Double Unders Part 2: 5 Rounds for Time: 10 Toes to Bar 15 Wall Balls (20/14) 20 Single Arm Russian KB’s (24/16kg) (10R/10L)