Tuesday, November 19, 2013
Skill / Strength
Snatch
Conditioning
100 Burpees for time.
Every 2 minutes perform 5 strict pull ups
Sunday, November 17, 2013
Strength
Back squat
Conditioning
5 Rounds of:
3 Muscle ups
21 KB swings (55#/35#)
3 Muscle ups
Rest 1 minute between rounds
Saturday, November 16, 2013
“Collin”
6 Rounds for time of:
Run 400m with 45#
12 Push press (115#/80#)
12 Box jumps (24″/20″)
12 Sumo deadlift high pull (95#/65#)
Thursday, November 14, 2013
Volume training
Conditioning
5 Rounds for time of:
200m Run
15 KB swings (55#/35#)
15 Sit ups
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″)
