Thursday, February 1, 2018
AMRAP in 5 minutes of:
20 Wall ball (20#/14#)
10 Deadlift (185#/135#)
AMRAP in 7 minutes of:
20/15 Calorie row
10 Push jerk (155#/105#)
AMRAP in 9 minutes of:
20 Lateral bar hop burpees
10 Hang power snatch (115#/80#)
*Rest 5 minutes between couplets
Wednesday, January 31, 2018
Skill / Strength
Push jerk
Conditioning
5 Rounds of:
30 Double unders
10 Overhead squats (95#/65#)
Tuesday, January 30, 2018
Strength
Hip extension
Conditioning
AMRAP in 15 minutes of:
5 KB snatch (right arm)
15 KB swings
5 KB snatch (left arm)
15 KB front squats
150′ KB farmers carry
Saturday, January 27, 2018
3 Rounds with a partner for time:
50′ Walking lunge
50 Pull ups
50′ Walking lunge
200m Run
Thursday, January 25, 2018
Skill / Strength
Snatch
Conditioning
3 Rounds for time of:
50 Double unders
15 Box jumps (24″/20″)
10 Deadlift (225#/155#)
Wednesday, January 24, 2018
Max rounds in 3 minutes of:
100m Row
6 Handstand push ups
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday, January 23, 2018
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
9 Hang power cleans (135#/95#)
12 Push-ups
15 Air squats
