Friday 011116

Glute Ham developer Medicine Ball Throw Sit up, 1 minute.

1.5 pood Kettlebell swing, 1 minute.

Rest

Perform 3-5 Rounds of this Circuit for Time:

10 Shoulder press

3 Muscle up

Rest

1.5 pood Kettlebell swing, 1 minute.

Glute Ham developer Medicine Ball Throw Sit up, 1 minute.

Thursday 011115

Glute Ham developer Medicine Ball Throw Sit up, 1 minute

1.5 pood Kettlebell swing, 1 minute

Rest

Perform 3-5 Rounds of this Circuit for Time:

10 Front Squat

"Double Up" Rope Climb

Rest

Glute Ham developer Medicine Ball Throw Sit up, 1 minute

1.5 pood Kettlebell swing, 1 minute

Wednesday 011114

Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.

1.5 pood Kettlebell swing, 1 minute.

Rest

Perform 3-5 Rounds of this Circuit for Time:

15 Power clean

15 Dips

Rest

Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.

1.5 pood Kettlebell swing, 1 minute.

Tuesday 011113

Glute Ham developer Medicine Ball Throw Sit up, 1 minute

1.5 pood Kettlebell swing, 1 minute

Rest

Perform 3-5 rounds of this circuit for time:

10 Push press

15 Box Jump

Rest

1.5 pood Kettlebell swing, 1 minute

Glute Ham developer Medicine Ball Throw Sit up, 1 minute

Monday 011112

Glute Ham developer Medicine Ball Throw Sit up, 1 minute

1.5 pood Kettlebell swing, 1 minute

Rest

3-5 Rounds of the following circuit for time:

10 Deadlift

10 Pull ups

Rest

1.5 pood Kettlebell swing, 1 minute

Glute Ham developer Medicine Ball Throw Sit up, 1 minute

Saturday 011110

Snatch, 1-1-1-1-1 reps

Rest as warranted

Drive through 3 Rounds of this circuit:

20 Push ups

10 Squat Clean

Rest

Glute Ham developer Medicine Ball Throw Sit up, 2 minutes

Friday 011109

Clean and Jerk, 1-1-1-1-1 reps

Rest as warranted

Drive through 3 Rounds of this circuit:

1 Rope Climb

10 Push press

1.5 pood Kettlebell swing, 2 minutes

Thursday 011108

Snatch, 1-1-1-1-1 reps

Rest as warranted

Drive through 3 Rounds of this circuit:

5 Handstand Push up

5 Deadlift Rest

Glute Ham developer Medicine Ball Throw Sit up, 2 minutes

Wednesday 011107

Clean and Jerk, 1-1-1-1-1 reps

Rest as warranted

Drive through 3 Rounds of this circuit:

5 Muscle up

10 Shoulder press

1.5 pood Kettlebell swing, 2 minutes

Tuesday 011106

Snatch, 1-1-1-1-1 reps

Rest as warranted

Drive through 3 Rounds of this circuit:

15 Dips

15 Power clean

Glute Ham developer Medicine Ball Throw Sit up, 2 minutes