Sunday, October 11, 2015
Strength
Squat
Conditioning
4 Rounds for time of:
4 Wall walks
14 Deadlift (225#/155#)
400m Run
Saturday, October 10, 2015
With a partner for time:
50 Calorie row
60 Burpees
5 Rope climbs
50 Calorie row
60 Pistols
5 Rope climbs
50 Calorie row
60 Toes to bar
5 Rope climbs
50 Calorie row
60 Box jump overs (24″/20″)
5 Rope climbs
Thursday, October 8, 2015
For time:
50 Unbroken double unders
10 Shoulder press (135#/95#)
10 Chest to bar pull ups
20 Push press (135#/95#)
20 Chest to bar pull ups
30 Push jerk (135#/95#)
30 Chest to bar pull ups
50 Unbroken double unders
Wednesday, October 7, 2015
Strength
Squat
Conditioning
For time:
Run 200m
21 Burpees
Run 200m
15 Burpees
Run 200m
9 Burpees
Run 200m
15 Burpees
Run 200m
21 Burpees
Tuesday, October 6, 2015
Strength / Skill
Hang snatch
Conditioning
2 Rounds of:
3 Muscle ups
5 Hang snatches (155#/105#)
15 Box jump overs (24″/20″)
-THEN-
Rest 1 minute
-THEN-
2 Rounds of:
3 Muscle ups
5 Hang cleans (155#/105#)
15 Box jump overs (24″/20″)
Saturday, October 3, 2015
“Barbara”
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3 minutes between rounds
