Thursday, May 29, 2014
Strength
Snatch
Conditioning
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups
♦ compare to 06/15/13 ♦
Wednesday, May 28, 2014
Strength
Squat
Conditioning
4 Rounds for time of:
Run 200m
15 Burpees
Rest 2 minutes between rounds
Tuesday, May 27, 2014
27-24-21-18-15-12-9-6-3 reps for time of:
KB swing (70#/55#)
Toes to bar
Every 2 minutes perform 50 double unders
Sunday, May 25, 2014
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Saturday, May 24, 2014
“Lumberjack 20”
For time:
20 Deadlift (275#/185#)
Run 400m
20 KB swings (70#/55#)
Run 400m
20 Overhead squats (115#/80#)
Run 400m
20 Burpees
Run 400m
20 Chest to bar pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat cleans (115#/80#)
Run 400m
Thursday, May 22, 2014
Volume training
Conditioning
“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
Handstand push up
♦ compare to 11/13/11 ♦
Wednesday, May 21, 2014
Strength
Squat
Conditioning
5 Rounds for time of:
12 Toes to bar
12 Burpee box jumps (24″/20″)
Rest 90 seconds between rounds
