Sunday, February 10, 2019
Volume training
AMRAP in 12 minutes of:
10 Wall ball (20#/14#)
20 KB swings (70#/53#)
30 Double unders
Saturday, February 9, 2019
Team of 3:
40 Muscle ups
80/60 Calorie bike
-THEN-
21-15-9
Hang power snatch (115#/80#)
Lateral bar-hop burpee
Thursday, February 7, 2019
Strength
Back squat
Conditioning
AMRAP in 10 minutes of:
1,000m Row
-THEN-
Max reps of:
30 Sit ups
15 Box jumps (24″/20″)
Wednesday, February 6, 2019
3 Rounds for time of:
8 Hang squat clean thrusters (185#/135#)
24 Pull ups
800m Run
Tuesday, February 5, 2019
5 rounds for time of:
400m Run
10 Bench press (205#/140#)
100′ Front rack walking lunge (70#/53#)
Sunday, February 3, 2019
Volume training
21-15-9 reps for time of:
Sumo deadlift high pull (95#/65#)
Handstand push up
Saturday, February 2, 2019
For time.
1,500m Row
-THEN-
3 rounds of:
15 Toes to bar
10 Overhead squats (155#/105#)
