Thursday, April 25, 2013
Skill / Strength
Push jerk
Conditioning
5 Rounds for total handstand push ups.
AMRAP in 2 minutes of:
20 KB swings (70#/55#)
12 Box jumps (30″/20″)
Max handstand push ups
Rest 1 minute in between rounds
Tuesday, April 23, 2013
Strength / Skill
Front squat
Conditioning
For time:
50 Burpees
20 Front squats
50 Burpees
Saturday, April 20, 2013
For time:
30 KB swings (70#/55#)
30 Wall ball (20#/14#)
30 Chest to bar pull ups
Run 800m
20 KB swings (70#/55#)
20 Wall ball (20#/14#)
20 Chest to bar pull ups
Thursday, April 18, 2013
Skill / Strength
Push jerk
Conditioning
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups
♦ compare to 01/22/12 ♦
Wednesday, April 17, 2013
Skill / Strength
Snatch
Conditioning
AMRAP in 5 minutes of:
30 Double unders
15 Power snatch (75#/55#)
Volume training
Tuesday, April 16, 2013
Strength
Back squat
Conditioning
Run 400m
-THEN-
5 Rounds of:
5 Power cleans (155#/105#)
10 Push ups
15 Air squats
-THEN-
Run 400m
-THEN-
3 Rounds of:
5 Power cleans (155#/105#)
10 Push ups
15 Air squats
-THEN-
Run 400m
