20150801: Week 2, Day 1

AMRAP 25

3 Muscle Up

7 Push Ups

11 Toes to Bar

15 Burpees

19 Walking Lunge Steps

20150727: Week 1, Day 3

Choose one of the following:

20 minute time trial:
Run
Row
Bike
Swim

20150731: Week 1, Day 7

AMRAP 6

4 Thruster (155#)

7 Burpee Box Jump (20")

Rest 6 to 8 hours

Power Snatch - 75% of week best/1x6
Clean & Jerk - 75% of week best/1x4
Stiff Legged Deadlift - 3x8
Bench 80%/3x3

20150730: Week 1, Day 6

Rest Day

20150729: Week 1, Day 5

Choose one of the following:

6x60 sec sprint, 120 sec recovery
3x30 sec sprint, 60 sec recovery
Run
Row
Bike
Swim

Rest 6 to 8 hours

Snatch - max for day; 85%/1x6
Clean & Jerk - max for day; 85%/1x4
Back Squat - 80%/2x3
Weighted Pull Up - 4 sets

20150728: Week 1, Day 4

Rest Day

20150726: Week 1, Day 2

Snatch - max for day; 85%/1x4

Clean & Jerk - max for day; 85%/1x3

Front Squat - 80%/3x3

Bench - 80%/3x3