Wednesday, August 20, 2014

Press and push

Strict press 3@70% 3@80% 3+90%

2 cycles for max reps
1 min kb push press(24/16)
Rest 1 min 
1 min toes to bar 
Rest 1 min 
1 min calorie row 
Rest 1 min 
1 min burpees 
Repeat cycle again 

Tuesday, August 19, 2014

Step it up

Deadlift 3@70% 3@80% 3@90%

12 MIN AMRAP
12 KB box step ups 
5 Chest to bar pull ups 
7 Ring dips 

Sunday, August 17, 2014

The Teflon

Back squat 
3@70% 3@80% 3+@90%

5 Rnds
Rest 2 mins between rounds
1 min max effort front squats(135/95)
1 min max effort double unders

Thursday, August 14, 2014

Wednesday, August 13, 2014

Pull ups and prowlers

Strength
Pull ups max effort x3

Conditioning
10 RFT
Prowler push 50m(90/50)
Rest 1 min between rounds