Tuesday, November 25, 2014
Strength
Squat
Conditioning
AMRAP in 12 minutes of:
7 Pistols
30 Double unders
Sunday, November 23, 2014
Strength
Press
Conditioning
5 Rounds of:
20 Sumo deadlift high pull (95#/65#)
20 Box jumps (24″/20″)
Run 200m
Saturday, November 22, 2014
With a 10 minutes clock:
Row 1,000m
100 Wall ball (20#/14#)
As many muscle ups in the time remaining
Thursday, November 20, 2014
Skill
Gymnastic kip
Conditioning
9-15-21 reps for time of:
Toes to bar
Overhead squat (95#/65#)
Wednesday, November 19, 2014
Strength
Press
Conditioning
5 Rounds for time of:
Run 400m
20 Plyo push ups
Tuesday, November 18, 2014
Death by back squats (bodyweight)
Rest 5 minutes
Death by push press (3/4 bodyweight)
Rest 5 minutes
Death by deadlift (bodyweight and 1/2)
Sunday, November 16, 2014
Strength
Press
Conditioning
6 Rounds for time of:
6 Strict pull ups
8 Box jumps (24″/20″)
12 KB swings (70#/55#)
