Wednesday, November 13, 2013
Strength
Back squat
Conditioning
30-20-10 reps of:
Wall ball (20#/14#)
Power snatch (95#/65#)
Sunday, November 10, 2013
Strength
Back squat
Conditioning
3 Rounds of:
10 Squat cleans (135#/95#)
20 Box jumps (24″/20″)
Saturday, November 9, 2013
For Time:
Run 400m
-THEN-
3 Rounds of:
50 Double unders
20 Overhead lunges (95#/65#)
25 Burpees
-THEN-
Run 400m
Thursday, November 7, 2013
Volume training
Conditioning
3 Three minute rounds of :
Run 400m
Max muscle ups in the remaining time
Rest 2 minutes between rounds
Wednesday, November 6, 2013
Strength
Back squat
Conditioning
3 Rounds for time of:
30 Pistols (alternating legs)
20 Toes to bar
10/5 Wall walks
Tuesday, November 5, 2013
Strength
Bench press
Conditioning
3 Rounds for time of:
10 Deadlift (275#/185#)
50 Double unders
