Monday 04.07.14

Monday 04.07.14

Diane
21-15-9
Deadlifts (225, 155#)
Handstand Push-ups

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Sunday 04.06.14

Sunday 04.06.14

On the Minute x 14
Odd: 3 Bench Press
Even: 3 Weighted Pull-ups

Burner
3x200m Prowler Push
Rest as Needed Between Rounds.

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Saturday 04.05.14

Saturday 04.05.14

Mike “Dork” Kennedy
33 Front Squats (185, 125#)
15 Burpees
33 Deadlifts (185, 125#)
15 Burpees
33 Kettlebell Swings (70, 53#)
15 Burpees

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Friday 04.04.14

Friday 04.04.14

Isabel
30 Snatches (135, 95#)

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Thursday 04.03.14

Thursday 04.03.14

***Today is bring a friend day***

Spice Night
10 rounds of:
12 Pull-ups
12 Burpees
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Wednesday 04.02.14

Wednesday 04.02.14

The Big Clean Complex

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set;
if you must drop after the Overhead movements, it’s allowed –
just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
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