Friday

400 m run

12 db push jerks (25 lb dbs)

12 med ball hang squat cleans (15 lbs)

4 rounds

Thursday March 12th

15 glut ham sit ups

15 rack position lunges (55 lbs)

5 high box jumps 

Rds in 15 minutes

Happy B-day Katlin

400m run

18 SDHP 55lbs

18 ast ring dips

4 rounds

Dirty thirty

30 box jumps

30 jumping pull ups

30 kb swings

30 walking lunges

30 KTE

30 push press (empty bar)

30 back extensions

30 wall ball

30 burpees

30 doubleunders

monday

21 o-head squats 65lbs

21 pull ups

15 o-head squats

15 pull ups

9 o-head squats

9 pull ups

Friday the 13th

100 Hang Power Cleans

Each time the bar is dropped to the floor perform 10 burpees

Loading for women 95lbs

Loading for men 135lbs

Thursday March 12th

20 snatch grip o-head lunges 

15 kb swings 

5 dips 

run 200 m

5 rounds

Happy B-day Malia!!!

24 Wall ball

24 doubleunders

5 rounds

Tuesday March 10th

400m run

50 SDHP

400m run

50 push ups

400m run 

50 pull ups

400m run

50 push press

Monday March 9th

400m run

20 weighted lunges 

12 db hang squat cleans

20 db push press

Monday March 2nd

Cindy