Thursday, October 1, 2015
3 Rounds for time of:
300m Row
30 GHD sit ups
30 One arm KB swings (55#/35#)
30 box jump overs (30″/24″)
Wednesday, September 30, 2015
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
7 Front rack lunges (135#/95#)
7 Lateral bar hop burpees
7 Toes to bar
7 Push press (135#/95#)
Tuesday, September 29, 2015
Skill
Headstand / Handstand / HSPU
Conditioning
3 Rounds for time of:
5 Strict HSPU
10 Deadlift (275#/185#)
5 Strict HSPU
Run 800m
Sunday, September 27, 2015
Strength
Squat
Conditioning
For time:
Row 1,000m
100 Double unders
Run 1 Mile
Saturday, September 26, 2015
For time:
10 Rope climbs
-THEN-
5 Rounds of:
Run 800m
30 KB swings (70#/55#)
30 Pull ups
-THEN-
10 Rope climbs
Thursday, September 24, 2015
Complete as many reps as possible in 17 minutes following the rep scheme below:
3 Muscle ups
3 Overhead squats (135#/95#)
6 Muscle ups
6 Overhead squats (135#/95#)
9 Muscle ups
9 Overhead squats (135#/95#)
12 Muscle ups
12 Overhead squats (135#/95#)…
Wednesday, September 23, 2015
Strength
Squat
Conditioning
21-15-9-15-21 reps of:
Push press (115#/75#)
Toes to bar
