Tuesday, October 4, 2016
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sunday, October 2, 2016
Complete as many reps as possible in 6 minutes of:
3 hang power snatch (95#/65#)
3 handstand push-ups
6 hang power snatch (95#/65#)
6 handstand push-ups
9 hang power snatch (95#/65#)
9 handstand push-ups
12 hang power snatch (95#/65#)
12 handstand push-ups
Etc., adding 3 snatch and 3 handstand push-ups each round.
Rest 3 minutes
Complete as many reps as possible in 6 minutes of:
3 hang power cleans (95#/65#)
3 handstand push-ups
6 hang power cleans (95#/65#)
6 handstand push-ups
9 hang power cleans (95#/65#)
9 handstand push-ups
12 hang power cleans (95#/65#)
12 handstand push-ups
Etc., adding 3 cleans and 3 handstand push-ups each round.
Saturday, October 1, 2016
4 Rounds for time of:
50 Walking lunges
40 Sit ups
30 KB swings (70#/55#)
Run 400m
♦ compare to 04/18/15 ♦
Wednesday, September 28, 2016
Skill / Strength
Split jerk
Conditioning
3 Rounds for time of:
250m Row
5 Push press (185#/130#)
75 Double unders
5 Push press (185#/130#)
Tuesday, September 27, 2016
Strength
Weighted pull up
Conditioning
AMRAP in 20 minutes of:
Run 400m
Max pull ups
