Tuesday 16-Apr-13, CFPRx

3 rounds
max strict press into push press into push jerk (95)

3 x 5 ea. arm KB (70) snatch
3 x 8 tate press (25DB)

For time (4:20)
3 rounds:
10 x Hand Rel. push -ups (did 10 regular extra)
15 x wall ball
20 x DU's

Monday 15-Apr-13, CFPRx

BB complex 4 x 23 (155)

3 stations 5min. work:

Goblet squat (70 KB) x 10
dyno bike 15 cal.

DL 225 x 7
box jump x 14

thrusters (105) x 10
row 15 cal.

Sunday 14-Apr-13, home

3mi. run

Friday 12-Apr-13, VCR

9 mi. run

Wednesday 10-April-13

400m row
200m walking lunges
100 jump rope

400m row
200m prowler push
100m alt. leg walking jump rope

400m row
200m farmers carry (2 x 88lb. KB)
100 x KBS (35)

Tuesday 9-April-13, CFPRx

EMOM

1st min. 2 x clean (135), 2nd min. 4 x clean, 3rd min. 6 x clean... finished at 12

For time: 12:00

5 x burpee pull-ups
5 x T2B
5 x HSPU
5 x DL (275)

Monday 8-April-13

Skill work - Handstand walks

Fight gone bad

Sunday 7-April-13

5k run

Sunday 7-

Saturday 6-April-13

5k run

Thursday 4-Apr-13, CFPRx

5 x 3 bench (185)

10 x Clean (185)

3 x 10 butterfly pull-ups

3 x 10 bicep curls

Wednesday 3-April-13, CFPRx

13.5

4:00 min.
15 x thruster (100)
15 x C2B pull-ups
15 x thruster (100)
15 x C2B pull-ups

Tuesday 2-April-13, CFPRx

EMOM 7 min.

Snatch + O.H squat (125)

double KB (53) push press 3 x 10
sled drag 3 x 100m

for time: 4:50
1 arm DB (80) snatch 5 ea.
run 50 yrds.
1 arm DB (80) snatch 4 ea.
run 50 yrds.
1 arm DB (80) snatch 3 ea.
run 50 yrds.
1 arm DB (80) snatch 2 ea.
run 50 yrds.
1 arm DB (80) snatch 5 ea.
run 50 yrds.

Monday 1-April-13, CFPRx

Thrusters 2, 2, 1, 1, 1 (185)

15 min. AMRAP

run 400m
20 x c2b pull-ups
40 x KB (53) swings
20 x HSPU
40 x front squat (135)

3 x 15 reverse hyper
3 x 20 GHD situps
3 x handstand holds
 

Sunday 31-Mar-13

5k run