Wednesday, October 3, 2018
Strength
Back squat
Conditioning
3 WODs for individual times.
21-15-9 reps of:
Pull ups
Push ups
at the 5:00 mark:
27 Pull ups
27 Push ups
18 Pull ups
18 Push ups
at the 10:00 mark:
45 Pull ups
45 Push ups
Tuesday, October 2, 2018
5 Rounds
5 Clean & jerk (135#/95#)
10/7 Calorie Assault bike
3 Rounds
3 Clean & jerk (165#/115#)
10/7 Calorie Assault bike
15 Squat cleans (205#/145#)
Sunday, September 30, 2018
Volume training
For time:
Run 800m
10 Toes to bar
30 Box jumps (30″/24″)
Run 400m
20 Toes to bar
20 Box jumps (30″/24″)
Run 200m
30 Toes to bar
10 Box jumps (30″/24″)
Saturday, September 29, 2018
15-12-9-6-3 reps for time of:
Push press (115#/75#)
* 50′ Front rack lunge before every set of push press.
Thursday, September 27, 2018
For time:
50 Dumbbell snatch (50#/35#)
5 Rope climbs
40 Dumbbell snatch (50#/35#)
4 Rope climbs
30 Dumbbell snatch (50#/35#)
3 Rope climbs
20 Dumbbell snatch (50#/35#)
2 Rope climbs
10 Dumbbell snatch (50#/35#)
1 Rope climb
Wednesday, September 26, 2018
For time:
1,200m Run
100 Double unders
60 Assault bike
100 Double unders
1,200m Row
100 Double unders
Tuesday, September 25, 2018
Strength
Back squat
Conditioning
30-20-10 reps for time of:
Back squat (155#/105#)
Bench press (155#/105#)
