Wednesday, August 15, 2012
Skill / Strength
Snatch balance
Overhead squat
Conditioning
5 Rounds for time of:
Run 200m
7 Hang squat snatches (135#/95#)
Rest 1 minute in between rounds
Tuesday, August 14, 2012
Strength
Back squat
Conditioning
3 Rounds for total time of:
Row 500m
Run 400m
Rest 1 minute in between rounds
Sunday, August 12, 2012
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Power cleans (115#/80#)
Ring dips
Perform 20 double unders after each round
Saturday, August 11, 2012
AMRAP in 12 minutes of:
3 Wall climbs
6 Alternating pistols
9 Box jumps (30″/24″)
Thursday, August 9, 2012
Volume training
Conditioning
Row as many meters as possible in 15 minutes.
20 seconds – Max effort
40 seconds – Active recovery
Wednesday, August 8, 2012
Strength / Skill
Push press – Push jerk
Conditioning
3 Rounds for time of:
5 Deadlift (315#/ 220#)
10 HSPU
20 Lateral box jump overs (24″/20″)
Tuesday, August 7, 2012
Strength
Back squat
Conditioning
3 Rounds for time of:
50′ Yoke carry (300#/200#)
25 Burpees
