Sunday, April 10, 2016
Strength
Power clean
Conditioning
5 Rounds for time of:
Run 400m
10 Clean & jerk (135#/95#)
20 Sit ups
Thursday, April 7, 2016
Skill / Strength
Pull up
Conditioning
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups
♦ compare to 02/17/16 ♦
Wednesday, April 6, 2016
Strength
Back squat
Skill
Handstand walk
Conditioning
AMRAP in 7 minutes of:
Burpees
Tuesday, April 5, 2016
“Flight Simulator”
For time:
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 -45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5 reps of:
Unbroken double unders
The rope must come to a complete stop in between sets.
2K Row for time
Sunday, April 3, 2016
Strength
Squat
Conditioning
9-6-3 reps of:
Squat clean (135#/95#)
Thruster (135#/95#)
Shoulder press (135#/95#)
Saturday, April 2, 2016
For time:
Run 800m
100 Toes to bar
At the 5, 10 and 15 minute mark perform 20 burpees
