Saturday, October 20, 2018
3 rounds:
400 m run
21 kbs (70#/53#)
12 pull ups
THEN
30 clean and jerk (135#/95#)
Thursday, October 18, 2018
4 Rounds for time of:
12 Deadlift (225#/155#)
12 Overhead box step-ups (24″/20″) (53#/35#)
Wednesday, October 17, 2018
Strength
Back squat
Conditioning
4 Four-minute rounds of:
200m Run
25 Air squats
Max rope climbs
Rest 2 minutes between rounds
Tuesday, October 16, 2018
For time:
Row 500m
10 OHS (115#/80#)
10 HSPU
Row 400m
8 OHS (115#/80#)
8 HSPU
Row 300m
6 OHS (115#/80#)
6 HSPU
Row 200m
4 OHS (115#/80#)
4 HSPU
Row 100m
2 OHS (115#/80#)
2 HSPU
Sunday, October 14, 2018
Volume training
For time:
50 Sit ups
10 Clean & jerks (225#/155#)
For time:
20 Burpee box jump overs (24″20″)
20 Dumbbell snatch (75#/50#)
Saturday, October 13, 2018
For time:
150 Double unders
60 Wall ball (20#/14#)
30 Chest to bar pull ups
150 Double unders
Thursday, October 11, 2018
3 Four minute AMRAPs of:
5 Pull ups
10 Push ups
15 Air squat
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerks (155#/105#)
Rest 2 minutes
