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#)
Saturday, October 11, 2014
5 Rounds for total time of:
Run 400m
9 Chest to bar pull ups
15 KB swings (70#/55#)
21 Sit ups
Rest 2 minutes
Thursday, October 9, 2014
Strength
Deadlift
Conditioning
For time:
10 Front squats (185#/135#)
25 Double unders
8 Front squats (185#/135#)
50 Double unders
6 Front squats (185#/135#)
75 Double unders
4 Front squats (185#/135#)
100 Double unders
2 Front squats (185#/135#)
Wednesday, October 8, 2014
Strength
Press
Conditioning
With a 12 minute clock,
4 Minutes – Max clean & jerk (135#/95#)
4 Minutes – Max calorie row
4 Minutes – Max Burpees
Tuesday, October 7, 2014
Strength
Squat
Skill
Atlas stone lifts
Conditioning
AMRAP in 15 minutes of:
5 Stone to shoulder
10 Box jumps (24″/20″)
200m Run
