Have A Great School Year!

This concludes the summer 2010 session of the Swole Patrol! Keep on training, and I hope to see you all soon!

Thursday 8/12/10

Hang Snatch 3x3x3

For Time:
100 KB Swings (72#)(At each minute, stop and perform 3 burpees before continuing)

Toe to Bars 10x10x10

Tuesday 8/10/10

5 Rounds:
3 Jerks (185#)
100m Run

-2:00 Rest-

3 Rounds:
15 Box Jumps (24")
30 Double Unders
200m Run

Thursday 8/5/10

Max Height Vertical Jump

For Time:
100 Double Unders

3 Rounds:
20 Kettlebell Swings (53)
20 Box Jumps (24”)

1000m Row

Tuesday 8/3/10

Snatch 1RM

AMRAP 5:00-
Clean & Jerks (155#)

AMRAP 3:00-
Double Unders

Thursday 7/29/10

Hang Power Clean 2x2x2x2x2

"The Chief" AMRAP 3:00 –
3 Power Cleans (135#)
6 Pushups
9 Squats

Rest 1:00

Repeat for 5 cycles

Tuesday 7/27/10

Turkish Getups 1x1x1x1x1x1x1

5 Rounds:
400m Run
7 Push Press (135#)

Cash Out:
100m Partner Carry x 2

Thursday 7/22/10

Snatch 1RM

5 Rounds for Time w/ 135#:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Tuesday 7/20/10

Power Clean 1RM

5 Rounds for Time:
200m Sprint
15 Wall Ball (20#,10ft)
0:30 Rest