Month: 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