JANUARY 31, 2011

1x8 75%

2x4 80%

2x2 85%

1x2 for PR

JANUARY 28, 2011

6RFT

135/95 snatch x 5

muscle up x 5

JANUARY 27, 2011

7x1

SNATCH BALANCE

JANUARY 26, 2011

tabata mash up

20 sec work / 10 sec rest 

alternating movements for a total of 8 min 

at each station

pull ups / double unders

2 min rest

row for calories / push ups

2 min rest

box jumps / ball slams

score is total reps

JANUARY 25, 2011

front squat

3x5

3x3

3x1

JANUARY 24, 2011

400m run

135/95 deadlifts x 30

chest to bar pull ups x 30

2pood/1.5 kettlebell swings x 30

800m run

135/95 squat cleans x 20

burpees x 20

2pood/1.5 kettlebell swings x 20

1 mile run

135/95 ground to overhead x 10

handstand push ups x 10

2pood/1.5 kettlebell swings x 10

JANUARY 20, 2011

amrap in 12mins:

pull ups x 5

double unders x 20

135/95 squat cleans x your current round