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 ♦
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
