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 ♦
Sunday, January 24, 2016
9:30 & 10:45 Classes only today
Strength
Squat
Conditioning
For time:
Row 1,000m
-THEN-
5 Rounds of:
25 Pull ups
7 Push jerks (135#/95#)
Thursday, January 21, 2016
For time:
50-40-30-20-10 reps of:
Double unders
Sit ups
*Rest 5 minutes*
-THEN-
27-21-15-9 reps of:
Overhead squat (95#/65#)
Box jump overs (24″/20″)
Wednesday, January 20, 2016
Strength
Squat
Conditioning
For time:
Run 400m
15 Power cleans (135#/95#)
30 Toes to bar
45 Wall ball (20#/14#)
90 Double unders
Run 400m
