Forging Elite Fitness in Kamloops, B.C.
Power Clean
Front Squat
Press
Back Squat
Press
7 Repetitions for 5 Rounds
Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only
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Rest
36 KB Swings
26 Handstand Push-ups
36 Fat Bar Deadlifts
26 Toes to Bar
36 Wall Ball
26 Ring Dips
36 Double-Unders
26 Fat Bar Power Cleans
2 Rounds
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For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
*Every minute on the minute you must stop and complete 4 burpees
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Compare to 01/24/11
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1 KB Snatch
Turkish Get-Up (from standing – down and back up)
Repeat on Other Arm
then Repeat for 2 KB Snatch
up to 5 KB Snatch
and back down to 1 KB Snatch
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5 Deadlifts
5 Clapping Push-ups
5 Box Jumps
On the minute every minute for 10 minutes
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9 Push-Press
12 KB Swing
15 Pull-ups
AMRAP in 20 minutes
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2 Snatch
4 OH Squat
6 Burpees
8 Rounds
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Compare to 10/21/11
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Rest
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
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