Sunday, November 13, 2016
Strength
Squat
Conditioning
21-15-9 reps of:
KB swings (70#/53#)
Burpees
Pull ups
Saturday, November 12, 2016
Conditioning
4 Rounds for time of:
100 Double unders
10 Front rack lunges (155#/105#)
400m Run
Thursday, November 10, 2016
“Jeremy”
4 Minute AMRAP of:
5 Hang snatch (135#/95#)
10 Burpees over the barbell
-THEN-
Rest 2 minutes
“Ben”
4 Minute AMRAP of:
10 Hang power cleans (135#/95#)
20 Pull ups
-THEN-
Rest 2 minutes
“Beau”
4 Minute AMRAP of:
15 Box jump overs (24″/20″)
30 Wall ball (20#/14#)
Wednesday, November 9, 2016
Strength
Squat
Conditioning
For time:
50 Double unders
50 Sit ups
5 Deadlift (315#/225#)
40 Double unders
40 Sit ups
4 Deadlift (315#/225#)
30 Double unders
30 Sit ups
3 Deadlift (315#/225#)
20 Double unders
20 Sit ups
2 Deadlift (315#/225#)
10 Double unders
10 Sit ups
1 Deadlift (315#/225#)
Sunday, November 6, 2016
For time:
100 Calorie row
90 KB swings (70#/53#)
80 Calorie row
70 Burpees
60 Calorie row
50 Toes to bar
40 Calorie row
30 Box jumps (30″/24″)
20 Calorie row
10 Strict handstand push ups
Saturday, November 5, 2016
Strength
Squat
Conditioning
15-12-9 reps of:
Thrusters (135#/95#)
Chest to bar pull ups
