07/09/2013 VKfit Class Workout

Two rounds of as many reps as possible of:

30 seconds toes to bar
30 seconds power swings
30 seconds punching complex (each completed complex = 1 rep)
30 seconds rest

Then two minutes of as many reps as possible of overhead squat kicks

07/06/2013 Workout

Five rounds of as many unbroken reps as possible of:

Weighted pull ups
Weighted MB push ups
Weighted split jump right, split jump left, squat jump combo

07/05/2013 Workout

Find max load for:

1 snatch

5 deadlifts
5 power cleans
5 front squats
5 push presses
5 squats

07/03/2013 Workout

Find max load for:

Hang squat clean + overhead

Then, as many reps as possible in five minutes of:

1 arm snatch (alternate hands every 5 reps)

07/02/2013 VKfit Class Workout

Buy in:

Functional reaches

Workout:

Three rounds for time of:

10 pull ups
10 MB burpees

Cash out:

Side/wheel kick drills

07/01/2013 Workout

Three rounds of as many reps as possible of:

Clapping pull ups
Hand stand toe touches

Then find max load for:

1 power snatch
1 hang squat snatch
1 overhead squat

06/29/2013 Workout

As many rounds as possible in 10 minutes of:

1 push press
1 pull up
2 push presses
2 pull ups
3 push presses
3 pull ups