Thursday, July 9, 2015
In teams of 3:
Max distance sled push (90#/50#) in 10 minutes
Rest 5 minutes
Max distance sled pull (45#/25#) in 10 minutes
Wednesday, July 8, 2015
Strength
Press
Conditioning
3 Rounds for time of:
Row 500m
21 KB swings (55#/35#)
12 Handstand push ups
Tuesday, July 7, 2015
Strength
Squat
Conditioning
For time:
Run 400m
21-15-9 reps of:
Thrusters (75#/55#)
Pull ups
Run 400m
21-15-9 reps of:
Thrusters (75#/55#)
Pull ups
Run 400m
Sunday, July 5, 2015
Max rounds in 3 minutes of:
5 Stone to shoulder
25 Sit ups
50 Double unders
Rest 1 minute. Repeat for a total of 5 cycles.
Saturday, July 4, 2015
“Whitten”
5 Rounds for time of:
22 KB swing (70#/55#)
22 Box jump (24″/20″)
Run 400m
22 Burpees
22 Wall ball (20#/14#)
Thursday, July 2, 2015
Strength
Press
Conditioning
“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
Handstand push up
♦ compare to 11/13/11 ♦
Wednesday, July 1, 2015
Skill / Strength
Hang clean & split jerk
Conditioning
Every 3 minutes for 15 minutes:
10 Chest to bar pull ups
3 Hang clean & split jerks
Tuesday, June 30, 2015
Strength
Squat
Conditioning
For time:
50 Double unders
50 One arm overhead walking lunges
20 Toes to bar
Run 800m
20 Toes to bar
50 One arm overhead walking lunges
50 Double unders
