Monthly Archives: January 2016

5 rounds 3 hang power cleans 100m run rest add weight each set

  5 rounds 10 snatch 95/65# 10 front squat same 200m run partner up:one person starts with the run

  Deadlift 5-5-5-5-10 in between do  a set of pull ups and a 100 m run (not for time) Score is heaviest completed deadlift for 5 and 10. *If they don’t have at least 5 strict pullups do 10 ring rows

We are proud of Los Amigos members 20 min amrap 15 kb swing 10 goblet squat 10 push ups bear crawl  

  4 rounds 5 push press (AHAP = As heavy as possible) 10 walking lunges l/r=1 100m run

Back squat 5-5-5-5–10 Practice double unders in between sets

4 rounds 5 snatches 135/95 10 burpee jump over bar 400m run I guess this says it all!

    4 rounds 3 cleans (ahap)(As heavy as possible) run/row 200m or bike 1 min rest  

Amrap in 20min 10 box jump 20″ 10 deadlift 135/95# 10 knees to elbow run 200m

  Bench Press 5-5-5-5 In between each set (total of 3 x’s) bear crawl length of turf and sprint back After party! 1 min row for calories or assault bike challenge 1 min for calories