Wednesday, August 14, 2013
For time:
800m Run
– THEN –
10 Rounds of:
5 Nurpees
10 Toes to Bar
– THEN –
800m Run
Tuesday, August 13, 2013
Strength
Back squat
Conditioning
5 Rounds for time of:
1 Overhead squat (185#/135#)
20 Alternating one arm KB swings (55#/35#)
5 Muscle ups
Sunday, August 11, 2013
Strength
Deadlift
Conditioning
AMRAP in 15 minutes of:
5 Barbell complex
10 Lateral bar hop burpees
At 0:00, 5:00 & 10:00 perform 50 double unders
Saturday, August 10, 2013
With a 5 minute clock:
Run 600m
Row as many calories as possible
Rest 5 minutes
AMRAP in 5 minutes of:
5 Pull ups
15 Air squats
Rest 5 minutes
With a 5 minute clock:
Run 600m
Row as many calories as possible
Rest 5 minutes
AMRAP in 5 minutes of:
10 Hand release push ups
10 Box jumps (24″/20″)
Wednesday, August 7, 2013
Strength
Push press
Conditioning
27-21-15-9 reps of:
Burpees
KB swings (70#/55#)
Tuesday, August 6, 2013
Strength
Front squat
Conditioning
For time:
20 Back squats
Run 800m
15 Back squats
Run 800m
10 Back Squats
Run 800m
Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438
