“The Chief”
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between rounds. Only whole rounds count.
Special thanks to Coach Randi for Saturday’s gymnastics clinic in Prairieville.
8-23-14
Complete 3 rounds for time:
Run 400 meters
10 Box Jumps, 30/24
20 Kettlebell Swings, 53/35
30 AbMat Sit ups
8-22-14
Squat Therapy
5 X 5, wall-facing overhead squats
Complete 3 rounds For Time:
75 Double-Unders
50 Air Squats
25 Calorie Row
8-21-14
Complete for time:
25 Deadlifts, 225/145
50 Pull ups
25 Deadlifts, 225/145
Gymnastics Skill Work:
Pistols
8-20-14
Build to a Heavy Single at each:
Pause Front Squat
Power Clean
Squat Clean
Followed by…
On the Minute x 7 – 3 Squat Cleans (70%)
8-19-14
“Strict Press Biathalon”
Run 800 Meters
21 Unbroken Strict Presses (95/65)
Run 800 Meters
18 Unbroken Strict Presses (95/65)
Run 800 Meters
15 Unbroken Strict Presse (95/65)
*200 Meter Penalty Run anytime the strict press is broken*
8-18-14
“Karabel”
As Many Reps As Possible in 15 mins:
3 Power Snatches (135/95)
15 Wallballs (20/14)
8-16-14
“Eva”
Complete 5 rounds for time:
800 Meter Run
30 Kettlebell Swings (70/53)
30 Pull-Ups
REMINDER: NUTRITION CHALLENGE MEETING AT 9:15 A.M. PRAIRIEVILLE. WE WILL BE DISCUSSING THE LURONG LIVING 8-WEEK CHALLENGE, HELPING YOU PREPARE AND ANSWERING QUESTIONS.
8-15-14
Complete 5 Rounds for Time:
10 Strict Toes to Bar
25 Walking Lunges (#35/#25 plate overhead)
50 Double Unders (Or practice for a minute)
