Sunday, September 22, 2013
Volume training
Conditioning
For time:
21 Thrusters (95#/65#)
21 KB swings (70#/45#)
15 Thrusters (105#/75#)
15 KB swings (70#/45#)
9 Thrusters (115#/80#)
9 KB swings (70#/45#)
Saturday, September 21, 2013
Come support the athletes who are competing. Click on the image for more information.
For time:
Run 800m
50 Double unders
40 Sit ups
30 Burpees
20 Toes to bar
Run 800m
Thursday, September 19, 2013
Strength
Bench press
Skill
Legless rope climb
Conditioning
3 Rounds for time of:
15 Chest to bar pull ups
30 Sumo deadlift high pull (75#/55#)
15 Box jumps (30″/24″)
Wednesday, September 18, 2013
Volume training
Skill
Power clean
Conditioning
21 Calorie row
15 Burpee box jumps
9 Cleans (135#/95#)
15 Burpee box jumps
21 Calorie row
Tuesday, September 17, 2013
Strength
Back squat
Conditioning
For time:
15 Deadlift (225#/135#)
800m Run
15 Deadlift (225#/135#)
Sunday, September 15, 2013
Volume training
Strength / Conditioning
EMOM for 10 minutes:
1 Front squat
1 Thruster
