Thursday, October 10, 2013
Volume training
Conditioning
“Amanda”
9-7-5 reps of:
Muscle ups
Squat snatches (135#/95#)
♦ compare to 12/13/12 ♦
Wednesday, October 9, 2013
Strength
Back squat
Conditioning
AMRAP in 10 minutes of:
7 Front squats
21 KB swings (55#/35#)
50 Double unders
Tuesday, October 8, 2013
Strength
Bench press
Conditioning
AMRAP in 12 minutes of:
Row 30 calories
15 Sit ups
15 Supermans
1 Minutes rest
Sunday, October 6, 2013
Strength
Back Squat
Conditioning
3 Rounds for time of:
Run 400m
7 Front squats
Saturday, October 5, 2013
Thursday, October 3, 2013
Another throwback Thursday
Skill
Snatch
Conditioning
1 Minute of max strict pull ups
-THEN-
3 Minute AMRAP of:
15 Burpees
10 Push press (115#/75#)
-THEN-
2 Minutes of max strict pull ups
-THEN-
3 Minute AMRAP of:
15 Burpees
10 Push press (115#/75#)
-THEN-
1 Minute of max strict pull ups
Wednesday, October 2, 2013
Strength
Snatch
Conditioning
“Fran”
21-15-9 reps of:
Thrusters (95#/65#)
Pull ups
Tuesday, October 1, 2013
Skill
Squat clean
Strength
Back squat
Conditioning
Double Tabata
Row
Push ups
