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#)
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
