Thursday, November 26, 2015
AMRAP in 27 minutes of:
20 Front rack step ups (95#/65#)
20 Chest to bar pull ups
30 Overhead squats (115#/85#)
30 Toes to bar
400m Run
Wednesday, November 25, 2015
Strength
Squat
Conditioning
For time:
20 Wall ball (20#/14#)
19 Burpees
18 Wall ball (20#/14#)
17 Burpees
16 Wall ball (20#/14#)
15 Burpees
14 Wall ball (20#/14#)
13 Burpees
12 Wall ball (20#/14#)
11 Burpees
10 Wall ball (20#/14#)
9 Burpees
8 Wall ball (20#/14#)
7 Burpees
6 Wall ball (20#/14#)
5 Burpees
4 Wall ball (20#/14#)
3 Burpees
2 Wall ball (20#/14#)
1 Burpee
Tuesday, November 24, 2015
Strength
Bench press
Conditioning
For time:
100 KB swings (70#/55#)
-THEN-
9 Rounds of the “Bear” complex
(rest 1 minutes between rounds)
-THEN-
Run 400m
Sunday, November 22, 2015
Strength
Squat
Conditioning
4 Rounds for time of:
16 Box jump overs (24″/20″)
8 Weighted pull ups
Run 400m
Saturday, November 21, 2015
For time:
10 Push ups
25 Double under
50 Air squats
20 Push ups
25 Double under
40 Air squats
30 Push ups
25 Double under
30 Air squats
40 Push ups
25 Double under
20 Air squats
50 Push ups
25 Double under
10 Air squats
Thursday, November 19, 2015
Strength
Snatch
Conditioning
8 Rounds Tabata interval of:
Muscle ups
Burpees
Sit ups
Wall ball
Wednesday, November 18, 2015
Strength
Squat
Conditioning
For time:
Run 800m
Row 21 calories
Run 600m
Row 15 calories
Run 400m
Row 9 calories
Run 200m
Tuesday, November 17, 2015
Skill / Strength
Clean
Conditioning
AMRAP in 9 minutes of:
3 Push jerks (185#/130#)
6 Handstand push ups
9 Toes to bar
