Thursday, November 20, 2014
Skill
Gymnastic kip
Conditioning
9-15-21 reps for time of:
Toes to bar
Overhead squat (95#/65#)
Wednesday, November 19, 2014
Strength
Press
Conditioning
5 Rounds for time of:
Run 400m
20 Plyo push ups
Tuesday, November 18, 2014
Death by back squats (bodyweight)
Rest 5 minutes
Death by push press (3/4 bodyweight)
Rest 5 minutes
Death by deadlift (bodyweight and 1/2)
Sunday, November 16, 2014
Strength
Press
Conditioning
6 Rounds for time of:
6 Strict pull ups
8 Box jumps (24″/20″)
12 KB swings (70#/55#)
Saturday, November 15, 2014
AMRAP in 6 minutes of:
3 Deadlift (245#/165#)
3 Bar facing burpees
6 Deadlift (245#/165#)
6 Bar facing burpees
9 Deadlift (245#/165#)
9 Bar facing burpees
12 Deadlift (245#/165#)
12 Bar facing burpees…
Thursday, November 13, 2014
Strength
Snatch
Conditioning
As many thrusters (135#/95#) as possible in 5 minutes.
Tuesday, November 11, 2014
Strength
Squat
Conditioning
5 Rounds for time of:
6 Power cleans (185#/130#)
50 Double unders
Rest 90 seconds between rounds
