Tuesday, January 14, 2014
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sunday, January 12, 2014
Strength
Squat
Conditioning
For total time:
21 Squat cleans (135#/95#)
21 Ring dips
Rest 2 minutes
15 Squat cleans (135#/95#)
15 Ring dips
Rest 2 minutes
9 Squat cleans (135#/95#)
9 Ring dips
Saturday, January 11, 2014
For time:
Run 800m
40 Burpee box jumps (24″/20″)
Run 400m
40 Push press (115#/75#)
Run 800m
Thursday, January 9, 2013
Skill / Strength
Clean & jerk
Conditioning
For time:
10,9,8,7,6,5,4,3,2,1 reps of:
Handstand push up
1,2,3,4,5,6,7,8,9,10 reps of:
Power clean (135#/95#)
Wednesday, January 8, 2014
Strength
Back squat
Conditioning
3 Rounds for time of:
10 Strict pull ups
9 Front squats
30 Burpees
Tuesday, January 7, 2014
Skill / Strength
Push Press
Conditioning
For time:
45 KB swings (55#/35#)
-THEN-
21-15-9 reps of:
Wall ball (20#/14#)
Chest to bar pull ups
Sunday, January 5, 2014
Strength
Back squat
Conditioning
For total time:
21 Thrusters (95#/65#)
21 Pull ups
Rest 2 minutes
15 Thrusters (95#/65#)
15 Pull ups
Rest 2 minutes
9 Thrusters (95#/65#)
9 Pull ups
