Thursday, November 17, 2016
Strength
Squat
Conditioning
3 Rounds for time of:
33 Air squats
22 Deadlift (185#/135#)
11 Hang power cleans (185#/135#)
Wednesday, November 16, 2016
2 Rounds for time of:
30 Calorie row
15 Shoulder press (115#/80#)
30 Calorie row
15 Handstand push ups
30 Calorie row
15 Bench press (155#/105#)
Tuesday, November 15, 2016
Strength
Squat
Conditioning
5 Rounds for time of:
200m Run
20 Thrusters (45#/35#)
10 Toes to bar
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#)
