Tuesday, October 21, 2014
Strength
Squat
Conditioning
5 Rounds for time of:
Run 400m
4 Snatch (135#/95#)
4 Overhead squats (135#/95#)
Sunday, October 19, 2014
Strength
Press
Conditioning
3 Five minute rounds for total reps of:
10 Burpees
10 Pull ups
10 Thrusters (95#/65#)
Rest 1:00 between rounds
Wednesday, October 15, 2014
Strength
Press
Conditioning
8 Rounds of:
10 Burpee box jump overs (24″/20″)
6 Muscle ups
Rest 1:1
Tuesday, October 14, 2014
Skill / Strength / Mobility
Pause back squats
Strength
Deadlift
Conditioning
For time:
10 Clean & jerk (135#/95#)
10 Pull ups
8 Clean & jerk (135#/95#)
10 Pull ups
6 Clean & jerk (135#/95#)
10 Pull ups
4 Clean & jerk (135#/95#)
10 Pull ups
2 Clean & jerk (135#/95#)
10 Pull ups
Sunday, October 12, 2014
Strength
Press
Conditioning
For time:
Row 1,000m
30 Hang power cleans (95#/65#)
50 Back squats (95#/65#)
