Thursday, September 25, 2014
Skill / Strength
Bench press
Conditioning
2 Rounds for time of:
20 Box jumps (30″/24″)
5 Muscle ups
30 Box jumps (24″/20″)
5 Muscle ups
40 Box jumps (20″/16″)
5 Muscle ups
Tuesday, September 23, 2014
Strength
Clean & jerk
Conditioning
5 Rounds for time of:
5 Overhead squats (135#/95#)
10 Toes to bar
20 Double unders
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
