Thursday, January 10, 2019
5 Rounds for time of:
21 Push ups
15 KB Swings (70#/53#)
9 Box jumps (24″/20″)
Wednesday, January 9, 2019
Strength
Back squat
Conditioning
4 Rounds for time of:
500m Row
Rest 2 minutes between rounds
Tuesday, January 8, 2018
2 Rounds for time of:
100 Double unders
10 Thrusters (155#/105#)
-Rest 5 minutes-
3 Rounds for time of:
10 Toes to bar
10 Dumbbell snatch (50#/35#)
-Rest 5 minutes-
4 Rounds for time of:
10 Wall ball (30#/20#)
10 Pull ups
Sunday, January 6, 2019
Volume training
AMRAP in 14 minutes of:
20/14 Calorie assault bike
10 Burpees
5 Shoulder to overhead (185#/135#)
Saturday, January 5, 2019
“Nutts”
For time:
10 Handstand push-ups
15 Deadlift (250#/175#)
25 Box jumps (30″/24″)
50 Pull-ups
100 Wall ball (20#/14#)
200 Double-unders
Run 400 meters with a 45lb plate
Thursday, January 3, 2019
For time:
500m Row
30 Bench press
1,000m Row
20 Bench press
2,000m Row
10 Bench press
♦ compare to 11/01/17 ♦
Wednesday, January 2, 2019
Strength
Back squat
Conditioning
AMRAP in 7 minutes of:
5 Toes to bar
4 Chest to bar pull ups
3 Hang power cleans (155#/105#)
2 Front squats (155#/105#)
1 Shoulder to overhead (155#/105#)
