Tuesday, December 1, 2015
Skill / Strength
Snatch
Conditioning
AMRAP in 7 minutes of:
Burpee box jump overs (24″/20″)
Saturday, November 28, 2015
75 Handstand push ups for time.
Every 2 minutes perform 25 double unders
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
