Saturday, August 25, 2012


 

For time:

100 Double unders

Run 800m

25 Squats

25 Sit ups

Run 600m

35 Squats

35 Sit ups

Run 400m

45 Squats

45 Sit ups

100 Double unders

Friday, August 24, 2012


 

Rest / Make-up / Mobility

Thursday, August 23, 2012


 

4 Rounds for time of:

Run 400m

20 Pull ups

Rest 1:1 between rounds

Wednesday, August 22, 2012


 

Skill / Strength

Front squat

Push jerk

 

Conditioning

3 Rounds for total reps

AMRAP in 2 minutes of:

5 Squat clean thrusters (135#/95#)

25 Double unders

-THEN-

Rest 1 minute

-THEN-

As many burpees as possible in 1 minute

Rest 1 minute in between rounds

Tuesday, August 21, 2012


 

Strength

Back squat

 

Conditioning

For time:

30 Power snatches (75#/55#)

Run 800m

30 Power snatches (75#/55#)

Monday, August 20, 2012


 

Rest / Make-up / Mobility

Sunday, August 19, 2012


 

Skill / Strength

Power clean & jerk

 

Conditioning

4 Rounds for time of:

7 Squat cleans

14 Bar facing burpees

Run 200m

Rest 1 minute in between rounds

Saturday, August 18, 2012


 

5 Rounds for time of:

9 Push press (115#/75#)

12 Overhead barbell reverse lunges (115# / 75#)

15 Pull ups

Friday, August 17, 2012


 

Rest / Make-up / Mobility

August 16, 2012


 

Volume training

 

Conditioning

4 Rounds for time of:

5 Muscle ups

20 Burpees

7 Deadlift (315#/220#)