Thursday, November 28, 2013
AMRAP in 20 minutes of:
30 Ground to overhead (45#/25#)
15 Hand release push ups
30 Double unders
At 0:00, 5:00, 10:00 and 15:00 run 400m
Wednesday, November 27, 2013
Strength
Back squat
Conditioning
AMRAP in 8 minutes of:
15 Front squats (135#/95#)
12 Toes to bar
9 Push jerk (135#/95#)
Tuesday, November 26, 2013
Skill / Strength
Clean pulls
Conditioning
3 Rounds for time of:
25 Burpees
800m Run
Sunday, November 24, 2013
Strength
Back squat
Conditioning
5 Rounds for time of:
15 Overhead squats (95#/65#)
15 Hand release push ups
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
