Wednesday, February 3, 2016
Strength
Squat
Conditioning
EMOM for 20 minutes:
Odd: 1 Squat clean thruster + 1 Push jerk + 1 Split jerk
Even: 15 Chest to bar pull ups
Tuesday, February 2, 2016
Strength / Skill
Snatch
Conditioning
45 Sit ups
15 Handstand push ups
36 Sit ups
12 Handstand push ups
27 Sit ups
9 Hand stand push ups
18 Sit ups
6 Handstand push ups
9 Sit ups
3 Handstand push ups
*At the top of each minute perform 1 snatch
Sunday, January 31, 2016
Strength
Squat
Conditioning
With a 13 minute clock:
Run 800m
-THEN-
As many reps as possible in the time remaining of:
3 Front squats (135#/95#)
6 Lateral bar hop burpees
60 Double unders
Saturday, January 30, 2016
40 Never Looked So Good!
Welcome to the Masters Division Jamie!
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1 1/2 bodyweight)
Bench press (bodyweight)
Squat clean (3/4 bodyweight)
Thursday, January 28, 2016
Strength / Skill
Jerk
Conditioning
For time:
5 Rope climbs
5 Clean & jerk (145#/115#)
4 Rope climbs
4 Clean & jerk (165#/125#)
3 Rope climbs
3 Clean & jerk (185#/135#)
2 Rope climbs
2 Clean & jerk (205#/145#)
1 Rope climb
1 Clean & jerk (225#/155#)
Wednesday, January 27, 2016
Strength
Squat
Conditioning
AMRAP in 17 minutes of:
60 Sit ups
50 KB swings (70#/55#)
40 Air squats
30 Burpees
20 Box jump overs (24″/20″)
10 Handstand push ups
Tuesday, January 26, 2016
Strength / Skill
Snatch
Conditioning
“Amanda”
9-7-5 reps of:
Muscle ups
Squat snatches (135#/95#)
♦ compare to 10/10/13 ♦
