6-30-14

Deadlift
3-3-3-3-3

5 Rounds for Time
5 TTB
10 Squats
20 Double Unders

6-27-14

Bench Press
5-5-5-5-5

10 Minute AMRAP
3 OHS
6 Pull ups
9 KB Swings

6-26-14

Front Squat
3-3-3-3-3

5 Rounds Not For Time

10 Burpees
120' sKB Farmer's Carry  (60'/60')

6-25-14

Power Clean
3-3-3-3-3-3

Every Minute On the Minute for 10 Rounds

2 Power Snatch  (60% 1 RM)
5 Push ups

6-24-14

Shoulder Press

6-6-6-6

4 Rounds for Time

350 m Run
10 TTB

6-23-14

Back Squat
6-6-6-6-6

10 Minute AMRAP

10  Pull Ups
20  Lunges
40  Double Unders

6-20-14

Deadlift
4-4-4-4-4

5 Rounds Not For Time

3 OHS
10 sDB Ground To Overhead (5/5)
120' Waiters Carry (weight plate)

6-19-14

Bench Press
6-6-6-6-6

Every Minute On the Minute for 10 Rounds

2 Power Snatch

(Increase Weight as you Go)

6-18-14

Front Squat

5-5-5-5-5


5 Rounds for Time

5   Burpees
10 sDB Ground to Overhead (5/5)
15 Squats

6-17-14

Power Clean
4-4-4-4-4-4

10 Minute AMRAP

5  Box Jumps
10 Push ups
15 KB Swings

6-16-14

Shoulder Press
8-8-8-8-8

5 Rounds For Time

• 20 Double Unders
• 10 dDB Lunges

6-13-14

Back Squat
8-8-8-8-8-8

5 Rounds Not For Time

•  10 Burpees
• 120' Farmer's Carry

6-12-14

Deadlift
5-5-5-5

10 Minute AMRAP

• 5 Overhead Squat (65/30)
• 10 Kettlebell Swings (53/35)
• 5 Toes to Bar

6-11-14

Bench Press
8-8-8-8-8-8

For Time
350 m Run
10 Pull ups
350 m Run
8 Pull ups
350 m Run
6 Pull ups

6-10-14

Front Squat
6-6-6-6

3 Rounds For Time:
5 dDB Bent over Rows
10 dDB Ground to Overhead
15 Squats

6-9-14

1)  Power Clean
5-5-5-5-5

AMRAP in 2 minute Work / 1 Minute Rest Cycles for 5 Rounds

• 2 Power Snatch (60%)
• 5 Push ups