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″)
Thursday, September 11, 2014
Skill / Strength
Snatch balance
Conditioning
21-15-9 reps of:
Deadlift (225#/155#)
Pull up
Wednesday, September 10, 2014
Strength
Squat
Conditioning
3 Rounds for time:
Run 800m
Rest 2 minutes
Tuesday, September 9, 2014
Strength
Clean & jerk
Conditioning
21-15-9 reps of:
Squat cleans (135#/95#)
Handstand push ups
Sunday, September 7, 2014
“The Ghost”
6 Rounds for total reps of each:
1 Minute max calorie row
1 Minute max burpees
1 Minute max double unders
1 Minute rest
