Thursday, July 25, 2013
Strength
Weighted pull up
Conditioning
2 Rounds for total reps of:
AMRAP in 3 minutes of:
10 Wall ball (20#/14#)
10 Push ups
Rest 90 seconds
AMRAP in 3 minutes of:
10 KB swings (70#/55#)
10 Sit ups
Rest 90 seconds
Wednesday, July 24, 2013
Skill / Strength
Snatch
Conditioning
AMRAP in 10 minutes of:
3 Snatches (135#/95#)
5 Overhead squats (135#/95#)
7 Burpees
Tuesday, July 23, 2013
Test
1,000m Row
Strength
Back squat
Conditioning
AMRAP in 12 minutes of:
3 Muscle ups
7 Power cleans (155#/105#)
250m Row
Sunday, July 21, 2013
Volume training
Conditioning
As many reps as possible in 7 minutes following the rep scheme below:
2 Thrusters (95#/65#)
2 Box jumps (20″/24″)
4 Thrusters (95#/65#)
4 Box jumps (20″/24″)
6 Thrusters (95#/65#)
6 Box jumps (20″/24″)
8 Thrusters (95#/65#)
8 Box jumps (20″/24″)…
Wednesday, July 17, 2013
3 Rounds against a 6 minute clock of:
Run 800m
As many shoulder to overhead as possible in the time remaining.
Perform 1 rope climb every time the bar drops below the shoulders
Prescribed barbell weight is 155#/105#
Rest 2 minutes between rounds
Tuesday, July 16, 2013
Strength
Back squat
Conditioning
(Power) “Elizabeth”
21-15-9 reps of:
Power cleans (135#/95#)
Ring dips
♦ compare to 01/17/13 ♦
