Tuesday 020916

15 Minutes To Establish A 1RM On

Power Clean

Then

In 15 Minutes, Increasing By Two Reps, Starting With

2 Power Cleans @ 65% Of your 1RM

2 Pull Ups

4 Power Cleans

4 Pull Ups

……….

Till 15 Minutes Are Over

Monday 020816

4 Rounds For Time Of:

400 Meter Row 

5 Deadlifts 225/165

10 Weighted Walking Lunges 45/25

15 Weighted Step Ups 45/25

20 Med/Ball Sit Ups 20/14
400 Meter Run

5 Deadlifts 225/165

10 Weighted Walking Lunges 45/25

15 Weighted Step Ups 45/25

20 Med/Ball Sit Ups 20/14
400 Meter Row 

5 Deadlifts 225/165

10 Weighted Walking Lunges 45/25

15 Weighted Step Ups 45/25

20 Med/Ball Sit Ups 20/14
400 Meter Run

5 Deadlifts 225/165

10 Weighted Walking Lunges 45/25

15 Weighted Step Ups 45/25

20 Med/Ball Sit Ups 20/14

Thursday  020416

4 Rounds For Time Of:

400 Meter Run

7 Bear Complex 95/65 increase the weight 20/10 Lbs on Every Round

14 Box Jumps 24″/20″

Bear Complex = Power Clean to a Front Squat to a Push Press to a Back Squat to a Push Press

Wednesday 020316

Every Minute On The Minute Rotate Through The Following 

For 5 Rounds

V-Ups With Med/Ball 20/10

Back Extension (Superman’s)

Plank Knees To Elbows

Floor Wipers 95/65

Russian Twist 35/25

Rest 1 Minute After Each Round