Saturday, November 23, 2013
With a 20 minute clock:
Run 1,200m
-THEN-
Complete as many rounds as possible of:
40 Speed steps
30 Sit ups
200m Row
After time runs out, establish a max height box jump in 4 minutes
Thursday, November 21, 2013
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1 1/2 bodyweight)
Bench press (bodyweight)
Squat clean (3/4 bodyweight)
Wednesday, November 20, 2013
Strength
Back squat
Conditioning
3 Rounds of:
15 HSPUs
25 Pull ups
75 Double unders
Tuesday, November 19, 2013
Skill / Strength
Snatch
Conditioning
100 Burpees for time.
Every 2 minutes perform 5 strict pull ups
Sunday, November 17, 2013
Strength
Back squat
Conditioning
5 Rounds of:
3 Muscle ups
21 KB swings (55#/35#)
3 Muscle ups
Rest 1 minute between rounds
Saturday, November 16, 2013
“Collin”
6 Rounds for time of:
Run 400m with 45#
12 Push press (115#/80#)
12 Box jumps (24″/20″)
12 Sumo deadlift high pull (95#/65#)
Thursday, November 14, 2013
Volume training
Conditioning
5 Rounds for time of:
200m Run
15 KB swings (55#/35#)
15 Sit ups
