Friday 6/24/16

Em, <a href=

click just getting some cleans done!”/> Em, just getting some cleans done!

A: 3 rounds not for time of:

10 kettle bell front racked box step-ups (Each leg)

10 single legged Romanian deadlifts (Each side)

20 second ring L-sit hold

B: 3 rounds for time of:

25 kettle bell swings (53/35)

14 alternating kettle bell push presses (53/35)

200 meter run with kettle bell

Thursday 6/23/16

The grind.

The grind.

A: Bench press 3-3-3-3-3-3 (2 sets close grips, ask 2 sets neutral, 2 sets wide grip)

B: As many rounds as possible  in 12 minutes of:

25 meter stepping lunges

10 dumbbell snatches (50/35)

10 push-ups

Wednesday 6/22/16

Sy, <a href=

purchase applying extreme focus to keeping his knees, more about back and elbow where they should be.”/> Sy, applying extreme focus to keeping his knees, back and elbow where they should be.

A: For time complete:

50 wall balls (20/14lb-10/9)

10 box jumps (24/20)

40 wall balls

20 box jumps

30 wall balls

30 box jumps

20 wall balls

40 box jumps

10 wall balls

50 box jumps

B: Complete: 50 Russian twists, not for time (45/25)

Tuesday 6/21/16

Melissa training hard during her pregnancy.

Melissa training hard during her pregnancy.

A: 3 rounds not for time of:

12 Bicep dumbbell curls

15 second top-of-chin-up hold

45 second straight arm plank

rest 1 minute

B: For time complete

60/40 pull-ups

every time you drop complete a 400 meter run

Monday 6/20/16

Cave Kids having fun!

Cave Kids having fun!

A: Every minute on the minute for 10 minutes complete:

2 Cleans

B: Every 3 minutes on the minute for 15 minutes complete:

4 Front Squats

C: As many reps as possible in 7 minutes of: 

burpee-box-jump-overs