Sunday, September 21, 2014
Strength
Squat
Conditioning
3 Rounds for time of:
9 Muscle ups
12 Power snatch (95#/65#)
Saturday, September 20, 2014
5 Rounds for time of:
5 Handstand push ups
10 Pistols
15 Pull ups
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerk (155#/105#)
Thursday, September 18, 2014
Strength
Clean pulls
Conditioning
With a 12 minute clock:
Max box jumps in 1 minute
Max Sumo deadlift high-pulsl in 1 minute
Max box jumps in 2 minutes
Max Sumo deadlift high-pulls in 2 minutes
Max box jumps in 3 minutes
Max Sumo deadlift high-pulls in 3 minutes
Wednesday, September 17, 2014
Strength
Squat
Conditioning
For time:
20 Burpees
-THEN-
3 Rounds of:
Run 200m
15 Toes to bar
-THEN-
20 Burpees
Tuesday, September 16, 2014
Strength
Snatch balance
Conditioning
5 Rounds of:
Run 400m
15 Thrusters (95#/65#)
Sunday, September 14, 2014
Strength
Squat
Conditioning
3 Rounds for time of:
15 Calorie row
10 Burpees over the rower
Rest as needed
1 Attempt for reps:
Max unbroken double unders
Saturday, September 13, 2014
Complete the following for total time.
10 Rounds of:
5 Pull ups
5 Push ups
-THEN-
5 Rounds of:
10 Sit ups
10 Supermans
-THEN-
2 Rounds of:
25 Wall ball (20#/14#)
25 Box jumps (24″/20″)
