Thursday, February 15, 2018
Skill
Split jerk
Conditioning
5 Rounds for time of:
20/15 Calorie assault bike
20 Front rack lunges
200m Run
Tuesday, February 13, 2018
Strength
Back squat
Conditioning
100 Chest to bar pull ups for time.
*10 Wall ball (20#/14#) every time you break.
Sunday, February 11, 2018
For time:
50 Burpees
30 Calorie assault bike
40 Burpees
30 Calorie assault bike
30 Burpees
30 Calorie assault bike
20 Burpees
30 Calorie assault bike
10 Burpees
30 Calorie assault bike
Saturday, February 10, 2018
For time:
15 Front squats (155#/105#)
30 Pull ups
15 Front squats (155#/105#)
30 Box jumps (24″/20″)
15 Front squats (155#/105#)
30 KB snatch (70#/53#)
Wednesday, February 7, 2018
Skill / Strength
Push jerk
Conditioning
AMRAP in 16 minutes of:
60′ One arm farmers carry
6 Muscle ups
60 Double unders
Tuesday, February 6, 2018
Strength
Squat
Conditioning
“Jackie”
For time:
1000m Row
50 Thruster (45#/35#)
30 Pull-ups
