Thursday, April 11, 2013
Skill / Strength
Push jerk
Conditioning
5 Rounds for time of:
8 HSPU
16 Burpee box jump overs
Run 200m
Wednesday, April 10, 2013
Volume training
Conditioning
5 Rounds for time of:
400m Run
21 Deadlift (185#/125#)
Tuesday, April 9, 2013
Strength / Skill
Front squat
Conditioning
AMRAP in 3 minutes of:
7 Front squats
21 Double unders
7 Toes to bar
Rest 1 minute
AMRAP in 1 minute of:
KB swings (70#/55#)
Rest 1 minute
AMRAP in 3 minutes of:
7 Front squats
21 Double unders
7 Toes to bar
Rest 1 minute
AMRAP in 1 minute of:
KB swings (70#/55#)
Sunday, April 7, 2013
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 12/29/11 ♦
Saturday, April 6, 2013
Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster (100#/65#)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
