Sunday, February 19, 2017
Strength
Squat
Conditioning
For time:
100 KB swings (70#/55#)
EMOM 5 wall ball (30#/20#)
Saturday, February 18, 2017
From 0:00 – 10:00
Run 200m
50 Sit ups
Run 200m
40 Push ups
Run 200m
30 Pull ups
From 10:00 – 18:00
Run 400m
50 Deadlift (135#/95#)
Run 400m
From 18:00 – 30:00
20 Muscle ups
Run 200m every time you break
Thursday, February 16, 2017
Four 5 minute AMRAPs of:
5 Dumbbell snatch (per arm)
25-ft. Overhead walking lunge
5 Dumbbell snatch (per arm)
25-ft. Overhead walking lunge
8 Chest to bar pull ups
*rest 5 minutes*
Wednesday, February 15, 2017
4 Rounds for time of:
50 Double unders
15 Burpees
20 / 15 Calorie assault bike
Sunday, February 12, 2017
Strength
Squat
Conditioning
For time:
30 Bench press
-THEN-
5 Rounds of:
30 KB swings (70#/53#)
30 Sit ups
Saturday, February 11, 2017
AMRAP in 18 minutes of:
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Pull ups
