Wednesday, October 21, 2015
Strength
Squat
Conditioning
For time:
Row 1,000m
-THEN-
2 Rounds of:
Farmers carry 200m
15 Hand release push ups
Tuesday, October 20, 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
♦ compare to 09/15/15 ♦
Sunday, October 18, 2015
Strength
Squat
Conditioning
3 Rounds for time of:
Run 400m
21 KB swings (55#/35#)
12 GHD sit ups
Saturday, October 17, 2015
Come out and support your fellow athletes today!
“Partner “Murph”“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Thursday, October 15, 2015
“Lumberjack 20”
For time:
20 Deadlift (275#/185#)
Run 400m
20 KB swings (70#/55#)
Run 400m
20 Overhead squats (115#/80#)
Run 400m
20 Burpees
Run 400m
20 Chest to bar pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Cleans (115#/80#)
Run 400m
♦ compare to 05/24/14 ♦
Wednesday, October 14, 2015
Strength
Squat
Conditioning
4 Rounds for time of:
Row 500m
15 Push press (135#/95#)
