10/07/14

• A. EMOM 7 minutes up to 70% Clean and Jerk
• then E2MOM 8 minutes find 1rm C&J
• 
  
• B.
• 
  
• EMOM 12
• 
  
• 14 KB American Swings (70/53)
• 10 Box Jumps (30"/24")

10/06/14 - "Jackie" (benchmark)

• A. Romanian DL 5-5-5-5-5
• 
  
• B. Jackie
• 
  
• 1000 M row
• 50 thrusters (45# for men and women)
• 30 pullups

10/04/14

• Teams of 2 or 3
• 
  
• 400 M run
• 40 Wall Balls (20/14)
• 40  KB Swings (70/53)
• 40  HR Pushups
• 40 OH Lunges (45/25)
• 400 M run
• 40 Wall Balls (20/14)
• 40  KB Swings (70/53)
• 40  HR Pushups
• 40 OH Lunges (45/25)
• 400 M run

**one partner working at a time, runs will be done together

10/03/14

• A. Strict (no legs!) shoulder press 5-5-5-5-5
• 
  
• B. AMRAP 15
• 
  
• 10 DB/KB hang snatch (55/35)(5 per arm not alternating)
• 15 HR Pushups
• 20 Double Unders / Lateral Hops

10/02/14

• A. Back Squat 5-3-3-1-1
• 
  
• B. 6 rounds
• 
  
• 200 M run
• 7 OHS (135/95)
• 2 Rope Climbs / 6 strict pullups