Thursday, November 5, 2015
Strength
Bench press
Conditioning
3 Rounds for time of:
10 Deadlift (275#/185#)
50 Double unders
Wednesday, November 4, 2015
Strength
Squat
Conditioning
2 Rounds for time of:
40 GHD sit ups
30 Wall ball
Run 600m
Tuesday, November 3, 2015
For time:
Run 400m
30 Chest to bar pull ups
Run 200m
10 Thrusters (165#/115#)
Run 200m
30 Chest to bar pull ups
Run 400m
Sunday, November 1, 2015
Strength
Squat
Conditioning
5 Rounds for time of:
Row 25 calories
15 KB swings (70#/55#)
9 Burpees
Saturday, October 31, 2015
With a partner:
0:00 – 10:00:
50 Wall ball
50 Double unders
50 Pull ups
10:00 – 22:00:
10 Deadlift (225#/145#)
10 Toes to bar
20 Deadlift (205#/135#)
20 Toes to bar
30 Deadlift (185#/125#)
30 Toes to bar
20 Deadlift (205#/135#)
20 Toes to bar
10 Deadlift (225#/145#)
10 Toes to bar
22:00 – 25:00:
Max partner push ups
Thursday, October 29, 2015
4 Rounds for time of:
Run 400m
12 Deadlift (185#/130#)
9 Hang power cleans (185#/130#)
6 Push jerks (185#/130#)
4 Rope climbs
Wednesday, October 28, 2015
Strength
Squat
Conditioning
10 Rounds for time of:
Row 250m
10 Toes to bar
