Monthly Archives: January 2008

Alternate 5×3 Bench Press and Weighted Pull-ups For 20 minutes rotate through 3 Trips Tire Drag KB Swings DB Cleans Rest

3×5 Alternated Bench Press and Back Squat 7 rounds 10 DB Cleans 20 KB Swings

Alternate 3×5 Back Squat Bench Press 7 rounds for time: 10 DB Cleans 20 KB Swings The 7:30 A.M. Class.

3×5 Alternate back squat and press. 3 rounds for time: Row 500m OR 30 swings Deadlift X 15 (BW is the ideal load) Box Jump X 20

4 rounds with a partner: Partner 1: 200m Run carrying 20lb ball on shoulder 15 ball slams 200m Run with ball Partner 2: KB Snatches When runner returns both partners do 15 push-up and switch.

3-5 Rounds Swing, Clean, Snatch, Overhead Squat 5L/R 10 Wood Chops Swing, Clean, Snatch, Overhead Lunge 5L/R 10 Side Stepping Swings 2 Minutes of Rest