Wednesday, February 4, 2015
Strength
Squat
Conditioning
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135#/95#)
3 Toes-to-bar
6 Clean and jerk (135#/95#)
6 Toes-to-bar
9 Clean and jerk (135#/95#)
9 Toes-to-bar
12 Clean and jerk (135#/95#)
12 Toes-to-bar
15 Clean and jerk (135#/95#)
15 Toes-to-bar
18 pound Clean and jerk (135#/95#)
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Tuesday, February 3, 2015
Strength
Thruster
Conditioning
“The Ghost”
6 Rounds for total reps of each:
1 Minute max calorie row
1 Minute max burpees
1 Minute max double unders
1 Minute rest
♦ compare to 1/3/15 ♦
Sunday, February 1, 2015
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
15 KB swings (70#/55#)
15 Box jumps (24″/20″)
Saturday, January 31, 2015
“Angie Ladder”
1 -> 10 -> 1 reps of:
Pull up
Push up
Sit up
Squat
♦ compare to 9/4/12 ♦
Thursday, January 29, 2015
Skill / Strength
Clean
Conditioning
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Wednesday, January 28, 2015
Strength
Squat
Conditioning
2k Row with death by burpees
♦ compare to 11/12/14 ♦
