Tuesday, September 3, 2013
“Hotshots 19”
6 Rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict pull ups
Run 400m
Sunday, September 1, 2013
Volume Training
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1 rep of:
Deadlift (225#/155#)
1-2-3-4-5-6-7-8-9-10 reps of:
Box jumps (24″/20″)
Saturday, August 31, 2013
AMRAP in 20 minutes of:
Run 400m
10 Chest to bar pull ups
15 Sit ups
20 Squats
Thursday, August 29, 2013
Skill / Strength
Snatch
Conditioning
300 Burpees for time.
At 7:00, 14:00 & 21:00, snatch 115#/80# as many times as possible for one minute
Wednesday, August 28, 2013
Skill / Strength
Split jerk
Conditioning
4 Rounds for time of:
25 KB swings (55#/35#)
25 Push ups
Rest 1:1
♦ compare to 11/20/12 ♦
Tuesday, August 27, 2013
Strength
Back squat
Weighted ring dip
Conditioning
For time:
150 Double unders
15 HSPU
100 Double unders
10 HSPU
50 Double unders
5 HSPU
Row 2K
Sunday, August 25, 2013
AMRAP in 16 minutes of:
10 Box jumps (24″/20″)
10 Pull ups
10 Wall ball (20#/14#)
