Monday, September 15, 2014

Leggy

100 meter Walking Lunge
800 meter Run
100 Air Squats




Bar Muscle-ups

10 Minute AMRAP

5 Bar Muscle-ups
10 Thrusters (135/95)




Wednesday, September 10, 2014

Ultimate Whitewater Experience

Row 1000m for Time

Every minute on the minute take a bucket of river water to the face









3 Rep Front Squat

Front Squat

3-3-3-3-3





Monday, September 8, 2014

Back Squat and Sprint

10-9-8-7-6-5-4-3-2-1 Back Squat (3/4 Bodyweight)
40m Shuttle Sprint



Sunday, September 7, 2014

Tabata with Kettlebells

KB Snatch
KB Swing
KB Step-ups
KB Waiter Walks




3 Ways to Snatch

Muscle Snatch 1-1-1
Power Snatch 3-3-3
Squat Snatch 5-5-5