Thursday, August 15, 2013
Strength
Weighted Pull Up
Conditioning
AMRAP in 10 Minutes of:
10 Pull Ups
20 Burpees
30 Double unders
40 Wall ball (20#/14#)
50 KB swings (55#/35#)
Max clean & jerks (135#/95#)
Wednesday, August 14, 2013
For time:
800m Run
– THEN –
10 Rounds of:
5 Nurpees
10 Toes to Bar
– THEN –
800m Run
Tuesday, August 13, 2013
Strength
Back squat
Conditioning
5 Rounds for time of:
1 Overhead squat (185#/135#)
20 Alternating one arm KB swings (55#/35#)
5 Muscle ups
Sunday, August 11, 2013
Strength
Deadlift
Conditioning
AMRAP in 15 minutes of:
5 Barbell complex
10 Lateral bar hop burpees
At 0:00, 5:00 & 10:00 perform 50 double unders
Saturday, August 10, 2013
With a 5 minute clock:
Run 600m
Row as many calories as possible
Rest 5 minutes
AMRAP in 5 minutes of:
5 Pull ups
15 Air squats
Rest 5 minutes
With a 5 minute clock:
Run 600m
Row as many calories as possible
Rest 5 minutes
AMRAP in 5 minutes of:
10 Hand release push ups
10 Box jumps (24″/20″)
Wednesday, August 7, 2013
Strength
Push press
Conditioning
27-21-15-9 reps of:
Burpees
KB swings (70#/55#)
