2012.05.19 - Saturday

Strength: 2x : 2 min on/1 min off
Double KB Clean
Single KB Half Snatch
Double KB Jerk

Conditioning: 12 minutes:
3 Wall Walks
250 M Row
15 Double KB Jerk

2012.05.16 - Wednesday

Strength: Single Arm KB Sots Press - 5 Sets, 5 per side. Increase load each set till you find 5 RM.

Conditioning: Tabata Double KB Jerk - Rest in Rack position.

2012.05.13 - Happy Mothers Day!

A special workout dedicated to the Mom's out there and all the pain you went through raising us!

"Mom"
3x: 1 minute each:
Hand Stand Pushups
Double KB Clean
Single KB Goblet Squat
Double KB Jerk
Max Calorie Row
Rest

2012.05.11 - Friday

Strength:
Half Pentathlon:
Single Arm KB:
3:00 on / 1:00 off
Clean
LongCycle Press
Jerk
Snatch
Push Press

Conditioning:
Tabata: Squats , Situps

2012.05.09 - Wednesday

Strength:
Renegade Man Maker Complex, Double KB:
Row
Clean
Jerk
Squat
Press
4 min on/2 min off
3 min on/1:30 off
2 min on/1 min off
1 min on

Conditioning:
3x: Burpees
WallBalls
Calorie Row
Rest

2012.05.08 - Tuesday

Strength:
10 minute Long Cycle Jerk test

Conditioning:
3x : 2 minutes Single Arm Snatch (1 minute per side)
2 minutes Row
1 minute rest

2012.05.06 - Sunday

Late post.. :)

Skill : Powerwheel version of the animals walks.

Conditioning: 15 minutes:
10 HSPU
20 V-ups
30 Single KB Snatches
- At start and every movement change, or anytime you break: 5 Wall Balls.