Sunday, June 23, 2013
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.
Thursday, June 20, 2013
Volume training
Conditioning
3 Rounds for time of:
20 Calorie row
16 Burpees
8 Toes to bar
Wednesday, June 19, 2013
Skill
Snatch
Conditioning
AMRAP in 4 minutes of:
15 Double unders
10 KB swings (55#/35#)
5 HSPUs
Tuesday, June 18, 2013
Strength
Back squat
Skill
Hang snatch
Conditioning
With an 8 minute clock:
Run 800m
Max Thrusters (95#/65#)
Sunday, June 16, 2013
Volume training
Conditioning
For time:
21-15-9 reps of:
Deadlift (275#/185#)
Box jump (30″/24″)
Saturday, June 15, 2013
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups
♦ compare to 04/18/13 ♦
