JUNE 9, 2011

work: amrap in 12mins
rope climb x 1alternating one-legged squat x 6 (3ea leg)
rope climb x 1
2pood/1.5pood one arm russian kb swing x 12 (6ea arm)

core:
men (2) 45# plates / women (2) 25# plates
butcher sprint x 5
2min rest between efforts

JUNE 8, 2011

focus:

45#/35#
same as above for 3x3 

work:
heaving snatch balance 7x1

extra credit:

emom +1 calorie row

JUNE 7, 2011

work:
bench press 5x5

then using 60% of 5RM bench,

for time

push press 9-7-5-3-1

c2b pull up 2-4-6-8-10

(9 press 2 pull up, 7 then 4 etc)

core: for time
50 toes to bar

JUNE 6, 2011

work:

burpee x 50

205/145 deadlift x 40

handstand push up x 30

205/145 front squat x 20

muscle up x 10

JUNE 3, 2011

work:

amrap of hang power snatch in 5mins 

-95/65 

3min rest 

800m run for time 

-with 20/14 med ball 

3min rest

emom handstand push up +1 

-increase by one rep every minute until failure

JUNE 2, 2011

skill: turkish get up

focus: push jerk

work:
push jerk 

1x5 

2x3

3x1 

extra credit: 

turkish get up work to 1RM

JUNE 1, 2011

skill: barbell overhead walk 

focus: front squat 

work: 

amrap of burpee box jumps in 5mins 

-24"/20" 

3min rest 

amrap of 135/95 squat clean thruster walks in 5mins 

-one squat clean thruster then walk 5 paces w/ bar overhead = 1 rep 

3min rest 

amrap of calorie row in 5mins 

-damper on 10 

core: 

50 toes-to-bar for time