Wednesday, October 30, 2013
Strength
Back squat
Conditioning
As many reps as possible in 12 minutes following the rep scheme below until time expires:
3 Thrusters (105#/70#)
3 Box jumps (24″/20″)
3 Chest to bar pull ups
6 Thrusters (105#/70#)
6 Box jumps (24″/20″)
6 Chest to bar pull ups
9 Thrusters (105#/70#)
9 Box jumps (24″/20″)
9 Chest to bar pull ups…
Tuesday, October 29, 2013
For time:
Row 500m
15 BW Bench press
Row 1,000m
10 BW Bench press
Row 1,500m
5 BW Bench press
Sunday, October 27, 2013
Strength
Back squat
Conditioning
1 Minute: Max double unders
2 Minutes: Max wall ball (20#/14#)
3 Minutes: Max calorie row
2 Minutes: Max wall ball (20#/14#)
1 Minute: Max double unders
Thursday, October 24, 2013
Volume training
Conditioning
For time:
Run 800m
-THEN-
3 rounds of:
25 Pull ups
8 Power snatches (135#/95#)
Wednesday, October 23, 2013
Strength
Back squat
Conditioning
5 Rounds of:
15 Lateral box jump overs (24″/20″)
15 Push press (115#/75#)
Rest 2 minutes between rounds
Tuesday, October 22, 2013
Strength
Bench press
Conditioning
3 Rounds of:
9 Handstand push ups
50 KB swings (55#/35#)
9 Muscle ups
Rest 2 minutes between rounds
