Thursday, June 30, 2016
Strength
Squat
Conditioning
For time, working for :30 and resting for :30:
60 Chest to bar pull ups on the even minutes
30 Push press (135#/95#) on the odd minutes
Tuesday, June 28, 2016
Strength
Squat
Conditioning
4 Rounds for time of:
100 Double unders
10 Front rack lunges (155#/105#)
400m Run
Sunday, June 26, 2016
Strength
Squat
Conditioning
10 Rounds for time of:
3 Hang power snatch (115#/80#)
3 Overhead squat (115#/80#)
6 Lateral bar hop burpees
Saturday, June 25, 2016
“Kyle”
3 Rounds for time (one for his wife and two for his children left behind):
40 KB Swings (70#/53#)
40 Box Jumps (24″/20″)
40 Thrusters (65#/45#)
40 Hand release push-ups
* The 4 movements represent Chris’s 4 tours in Iraq and the total reps for each round equal 160 representing Chris’s confirmed kills.
Thursday, June 23, 2016
Strength
Squat
Conditioning
For time:
Run 800m
5 Deadlift (315#/225#)
5 Strict Handstand push ups
Run 800m
3 Deadlift (315#/225#)
3 Strict Handstand push ups
Run 800m
1 Deadlift (315#/225#)
1 Strict Handstand push ups
Wednesday, June 22, 2016
Strength
Muscle up
Conditioning
“Helen”
3 Rounds for time of:
Run 400m
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 03/20/16 ♦
Tuesday, June 21, 2016
Strength
Squat
Conditioning
For time:
30 Hang squat clean thrusters (165#/115#)
* EMOM perform 5 burpees
