Sunday, January 25, 2015
Strength
Squat
Conditioning
5 Rounds for time of:
21 Sit ups
15 KB swings (70#/55#)
9 Pull ups
Saturday, January 24, 2015
AMRAP in 20 minutes of:
20 Calorie row
10 Burpees over the bar
5 Thrusters (185#/130#)
Thursday, January 22, 2015
Strength / Skill
Clean & jerk
Conditioning
10 Rounds for time of:
15 Deadlift (135#/95)
15 Push ups
Wednesday, January 21, 2015
Strength
Squat
Conditioning
21-15-9 reps of:
Box jumps (24″/20″)
Push press (135#/95#)
Tuesday, January 20, 2015
Strength / Skill
Snatch
Conditioning
3 Rounds for time of:
Run 400m
15 Chest to bar pull ups
15 Hang power snatch (115#/80#)
Sunday, January 18, 2015
Strength
Squat
Conditioning
AMRAP in 7 minutes of:
11 Toes to bar
7 Thrusters (115#/80#)
Saturday, January 17, 2015
AMRAP in 20 minutes of:
50 Double unders
2o KB swings (70#/55#)
20 Air squats
