Sunday, August 4, 2013
Strength
Deadlift
Conditioning
“Annie”
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
♦ compare to 09/23/12 ♦
Saturday, August 3, 2013
AMRAP in 31 minutes of:
8 Thrusters (155#/105#)
6 Rope climbs
11 Box jumps (30″/24″)
Thursday, August 1, 2013
Strength
Weighted pull up
Conditioning
EMOM alternating for 20 minutes:
4 Overhead walking lunges
4 L-pull ups
Wednesday, July 31, 2013
AMRAP in 10 minutes of:
Run 200m
6 Box jumps (24″/20″)
10 KB swings (70#/55#)
-Rest 4 minutes-
AMRAP in 10 minutes of:
10 Burpees
10 Clean & jerk (95#/65#)
10 Grasshoppers
-Rest 4 minutes-
AMRAP in 10 minutes of:
4 Ring dips
6 Thrusters (95#/65#)
30 Double unders
Tuesday, July 30, 2013
Strength
Back squat
Conditioning
4 Rounds for time of:
10 Overhead squats (115#/80#)
15 Hand release push ups
Sunday, July 29, 2013
Volume training
Conditioning
For time:
100 Double unders
Run 800m
25 Squats
25 Sit ups
Run 600m
35 Squats
35 Sit ups
Run 400m
45 Squats
45 Sit ups
100 Double unders
♦ compare to 08/25/12 ♦
Saturday, July 27, 2013
2 Rounds for time of:
500m Row
150′ Bear crawl
20 Burpee box jumps (20″)
200m Farmer’s carry (110#/70#)
♦ compare to 03/24/12 ♦
