Thursday, January 31, 2019
Strength
Squat
Conditioning
3 Rounds for time of:
4 Muscle ups
50 Air squats
8 KB swings (70#/53#)
Wednesday, January 30, 2019
For time:
2 Shoulder to overhead (165#/115#)
2 Box jump overs (24″/20″)
4 Shoulder to overhead (165#/115#)
4 Box jump overs (24″/20″)
6 Shoulder to overhead (165#/115#)
6 Box jump overs (24″/20″)
8 Shoulder to overhead (165#/115#)
8 Box jump overs (24″/20″)
10 Shoulder to overhead (165#/115#)
10 Box jump overs (24″/20″)
*every 2 minutes, 10/7 calorie assault bike
Tuesday, January 29, 2019
Skill / Strength
Hang snatch
Conditioning
EMOM for 20 minutes:
Odd: 30 Double unders
Even: 1 HAK snatch high pull + 1 HAK power snatch
Sunday, January 27, 2019
Volume training
5 two minute rounds of:
10 Thrusters (95#/65#)
200m Row
Max rep thrusters
Rest 3 minutes between rounds.
Saturday, January 26, 2019
With a partner for time:
50 Deadlift (185#/135#)
50 Calorie assault bike
40 Deadlift (185#/135#)
40 Chest to bar pull ups
30 Deadlift (185#/135#)
30 Box jumps (24″/20″)
20 Deadlift (185#/135#)
20 Med ball sit ups
10 Deadlift (185#/135#)
10 Burpees
Thursday, January 24, 2019
5 Rounds of:
5 Hang clean & jerk (135#/95#)
5 Bar facing burpees
-THEN-
Rest 5 minutes
-THEN-
4 Rounds of:
4 Hang clean & jerk (165#/115#)
4 Bar facing burpees
-THEN-
Rest 5 minutes
-THEN-
3 Rounds of:
3 Hang clean & jerk (185#/125#)
3 Bar facing burpees
♦ compare to 07/22/14 ♦
Wednesday, January 23, 2019
Skill / Strength
Back squat
Conditioning
AMRAP in 7 minutes of:
Wall ball (20#/14#)
10 KB swings (70#/53#) at the top of every minute.
Tuesday, January 22, 2019
Skill / Strength
Hang snatch
Conditioning
“Annie”
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
♦ compare to 07/15/15 ♦
