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
Tuesday, October 27, 2015
Skill
Push up
Conditioning
With a 9 minute clock:
20 Ground to overhead (95#/65#)
7 Bar Facing Burpees
15 Ground to overhead (135#/85#)
7 Bar Facing Burpees
10 Ground to overhead (155#/105#)
7 Bar Facing Burpees
5 Ground to overhead (185#/135#)
7 Bar Facing Burpees
AMRAP Ground to overhead (225#/155#)
♦ compare to 09/22/15 ♦
Sunday, October 24, 2015
Strength
Squat
Conditioning
3 Rounds for time of:
20 Unbroken pull ups
20 Unbroken wall ball (20#/14#)
20 Unbroken KB swings (70#/55#)
50 Unbroken Double unders
