Thursday, January 15, 2015
Strength
Snatch
Conditioning
21-15-9 reps of:
Burpee box jump overs (24″/20″)
Power snatch (95#/65#)
Overhead squat (95#/65#)
Tuesday, January 13, 2015
Strength
Push jerk
Conditioning
21-15-9 reps of:
Deadlift (275#/185#)
Push jerk (155#/105#)
Sunday, January 11, 2015
Strength
Squat
Conditioning
5 Rounds of:
11 Toes to bar
7 Hang power cleans (155#/105#)
Rest 1 minute between rounds
Saturday, January 10, 2015
AMRAP in 8 minutes of:
20 Burpees
20 Wall ball (20#/14#)
-Rest 5 minutes-
AMRAP in 8 minutes of:
10 Deadlift (135#/95#)
5 Strict handstand push ups
Thursday, January 8, 2015
4 Rounds for time of:
500m Row
5 Strict pull ups
10 Kipping pull ups
25 KB swings (70#/55#)
5 Strict ring dips
10 Kipping ring dips
Wednesday, January 7, 2015
Strength
Squat
Conditioning
AMRAP in 7 minutes of:
7 Toes to bar
7 Overhead squats (115″/80#)
Tuesday, January 6, 2015
5 Total cycles –
As many reps as possible in 4 minutes of:
1 Deadlift (185#/130#)
1 Hang power clean (185#/130#)
1 Front squat (185#/130#)
1 Push jerk (185#/130#)
Rest 1 minute between cycles
