Thursday, October 6, 2016
Throwback Thursday
Strength / Skill
Spillt jerk
Conditioning
AMRAP in 10 minutes of:
35 Double unders
7 Back squats (185#/135#)
Wednesday, October 5, 2016
For time:
Run 200m
20 Bodyweight bench press
Run 200m
15 Bodyweight bench press
Run 200m
10 Bodyweight bench press
Run 200m
5 Bodyweight bench press
♦ compare to 07/21/16 ♦
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 ♦
