Rest

Get up and move it!

Uh oh...

300311

For time:
30 Squat cleans 95/135

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290311

5 RFT:
Run 400m
30 Glute-Ham Sit-ups/Ab mat sit ups
250 pound Deadlift, 15 reps

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280311

benchmark workout intended to give insight into
and to train total strength. It is the sum of
your single rep max weight for three exercises,
the Deadlift, the Overhead press, and the Back squat.


Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Rest

260311

Have you seen this man?

Skill Builder:
Foam roll & stretch

3 RFT:
400m Run
21 KB Swings
12 pull ups

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250311

Skill Builder:
Overhead Squat
3x5

5 RFT:
40# Dumbbells Split Clean 15 reps
21 Pull-ups

240311

Skill Builder:
Hang power cleans
5x5x3
Go heavy as possible

21-15-9
Push press 65/95
Burpees

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Rest

EVOO

220311

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (about 26 lbs.)
50 Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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