Thursday, December 12, 2013
Skill / Strength
Snatch
Conditioning
3 Rounds for time of:
Run 400m
8 Muscle ups
16 Overhead squats (95#/65#)
Wednesday, December 11, 2013
Strength
Back squat
Conditioning
21-15-9 reps of:
Power snatch (95#/65#)
Handstand push ups
Tuesday, December 10, 2013
Skill / Strength
Clean & jerk
Conditioning
5 Rounds of:
1 Minute – max KB swings (55#/35#)
1 Minute rest
-THEN-
5 Minute AMRAP of:
3 Strict pull ups
6 Shoulder press
20 Double unders
Sunday, December 8, 2013
Strength
Back squat
Conditioning
3 Rounds for total time of:
Row 500m
Run 400m
Rest 1 minute in between rounds
♦ compare to 03/05/13 ♦
Saturday, December 7, 2013
Good luck to our competitors today!
AMRAP in 3 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 5 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 7 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
Thursday, December 5, 2013
Strength / Skill
Push press – Push jerk – Split jerk
Conditioning
For time:
100 Double unders
30 HSPUs
100 KB swings (55#/35#)
30 Ring dips
100 Double unders
Wednesday, December 4, 2013
Strength
Back squat
Conditioning
4 Rounds of:
1 Minute of max wall ball (20#/14#)
Rest 30 seconds
1 Minute of max Deadlift (275#/185#)
Rest 30 seconds
-THEN-
400m Run for time.
