Thursday, September 17, 2015
Strength
Front squat
Conditioning
“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull ups
♦ compare to 04/28/15 ♦
Wednesday, September 16, 2015
For time:
Run 800m
150 Double unders
25 Burpees
Run 600m
100 Double unders
25 Burpees
Run 400m
50 Double unders
25 Burpees
Tuesday, September 15, 2015
2 Rounds for max reps of:
1 Minute – Deadlift
Rest 1 minute
1 Minute – Box jump overs
Rest 1 minute
1 Minute – Hang power cleans
Rest 1 minute
1 Minute – Muscle ups
Rest 1 minute
1 Minute – Thrusters
Rest 1 minute
1 Minute – Row (calories)
Rest 1 minute
Sunday, September 13, 2015
3 Rounds for time:
Run 800m
90 Double unders
10 Overhead squats (135#/95#)
Rest 3 minutes
Saturday, September 12, 2015
For time:
Row 2001 meters
11 Box jumps (30″/24″)
11 Thrusters (125#/85#)
11 Burpee chest to bar pull ups
11 Hang power cleans (175#/120#)
11 Strict handstand push ups
11 KB swings (55#/35#)
11 Toes to bar
11 Deadlift (170#/120#)
11 Push jerk (110#/75#)
Run 2001 meters
Thursday, September 10, 2015
Skill
Handstand push up
Conditioning
Strict “Nate”
AMRAP in 20 minutes of:
2 Muscle ups
4 Strict handstand push ups
8 KB swings (70#/55#)
Wednesday, September 9, 2015
Strength
Press
Conditioning
AMRAP in 9 minutes of:
7 Hi Hang power cleans (135#/95#)
5 Push jerks (135#/95#)
3 Hang above the knee power cleans (135#/95#)
9 Toes to bar
7 Hi Hang power cleans (155#/105#)
5 Push jerks (155#/105#)
3 Hang above the knee power cleans (155#/105#)
9 Toes to bar
7 Hang power cleans (185#/135#)
5 Push jerks (185#/135#)
3 Hang power cleans (185#/135#)
Max toes to bar
Tuesday, September 8, 2015
Strength
Squat
Conditioning
Run 400m
75 Air squats
Row 1,000m
75 Air squats
Run 400m
