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#)
Good Luck Today Liz and Matt!
Sunday, September 23, 2018
3 Rounds with a partner for time:
10/7 Calorie assault bike – Deadlift hold (225#/155#)
15 Right arm KB swings (53#/35#)
15 Left arm KB swings (53#/35#)
Saturday, September 22, 2018
For time:
600m Run
9-15-21
– Pull ups
– Push ups
600m Run
21-15-9
– Pull ups
– Push ups
600m Run
