Monday 01/09/12

Phil:

Power Snatch
5 x 2


1 mile TT


Kiley:

13 minute AMRAP of:
50 KB Swings, 1 pood
Then, rounds of:
3 Power Cleans, 85#
5 Pull-ups
7 Push-ups
10 Squats

20 Rep Back Squat

Wednesday 07/07/10

Phil:

Power Clean
Max


Weighted Dip
Max


For time:
75 Burpees

Kiley:

20 Rep Max Back Squat

50 Double-unders (DU's)
25 Toes to bar (TTB) 
40 DU's 
20 TTB 
30 DU's 
15 TTB 
20 DU's 
10 TTB 
10 DU's 
5 TTB 

Chris benches during "Linda"

07/05/10

Monday 05/17/10

Phil:

Snatch
82% x 1 x 6


Good Morning
3 x 10


3 rounds for time:
400m run
20 Wall Ball Shots
10 TTB

Kiley:
20 Rep Max Back Squat


3 RFT of:
Run 400m
20 Wall balls, 15#
10 Toes to bar





CFE Run
6 x 400m, rest 2:00 between sets.  Stay within :03 of fastest run.