Wednesday, April 30, 2014
Strength
Squat
Conditioning
AMRAP in 6 minutes of:
25 Wall ball (20#/14#)
Muscle ups (3/2)
20 KB swings (55#/35#)
-REST 3 MINUTES –
AMRAP in 6 minutes of:
25 KB swings (55#/35#)
Muscle ups (3/2)
20 Wall ball (20#/14#)
Tuesday, April 29, 2014
Skill / Strength
Hang snatch
Conditioning
As many reps as possible in 9 minutes following the rep scheme below until time expires:
3 Hang snatch (135#/95#)
3 Box jumps (24″/20″)
3 Toes to bar
6 Hang snatch (135#/95#)
6 Box jumps (24″/20″)
6 Toes to bar
9 Hang snatch (135#/95#)
9 Box jumps (24″/20″)
9 Toes to bar
Sunday, April 27, 2014
Strength
Squat
Conditioning
4 Rounds for time of:
Run 400m
20 Back squats (115#/85#)
20 Sit ups
Saturday, April 26, 2014
For time:
Run 600m
-THEN-
3 Rounds of:
5 T&G Power clean & jerk (135#/95#)
21 Push ups
7 Chest to bar pull ups
-THEN-
Run 600m
Thursday, April 24, 2014
Volume training
Conditioning
AMRAP in 20 minutes of:
40 Double unders
20 Overhead walking lunges (75#/55#)
Muscle ups (4/3)
Wednesday, April 23, 2014
Strength
Squat
Conditioning
For time:
15 Deadlift (225#/155#)
Run 800m
15 Deadlift (225#/155#)
Tuesday, April 22, 2014
Skill / Strength
Hang Snatch
Conditioning
9 Minutes to complete:
30 Shoulder to overhead (95#/65#)
20 Burpee box jumps (24″/20″)
15 Toes to bar
20 Shoulder to overhead (115#/80#)
30 Burpee box jumps (24″/20″)
15 Toes to bar
As many shoulder to overhead (135#/95#) in the time remaining
