Sunday, August 5, 2012
Volume training
4 – 3 minute rounds of:
25 KB swings (55#/35#)
Max double unders in the time remaining
Rest 1 minute in between rounds
Saturday, August 4, 2012
Heats begin at 9:30, 12:30 & 2:00 today.
Be sure to arrive at least 30 minutes prior to your assigned heat.
AMRAP in 31 minutes of:
8 Thrusters (155#/105#)
6 Rope climbs
11 Box jumps (30″/24″)
Thursday, August 2, 2012
Volume training
21-15-9 reps of:
Overhead squat (115#/75#)
Weighted sit ups (45#/25#)
Wednesday, August 1, 2012
AMRAP in 12 minutes of:
8 Clean pulls (135#/95#)
12 Toes to bar
16 Hand release push ups
Tuesday, July 31, 2012
Strength
Back squat
Conditioning
5 Rounds for total reps:
Run 200m
Max effort unbroken thrusters (155#/105#)
Sunday, July 29, 2012
AMRAP in 12 minutes of:
5 Hurdle jumps
Sprint 50m
5 Hurdle jumps
15 Toes to bar
15 KB swings (55#/35#)
Saturday, July 28, 2012
3 Rounds for time of:
20 Overhead barbell reverse lunges (115#/75#)
25 Lateral bar hop burpees
