Tuesday, August 6, 2013
Strength
Front squat
Conditioning
For time:
20 Back squats
Run 800m
15 Back squats
Run 800m
10 Back Squats
Run 800m
Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438
Sunday, August 4, 2013
Strength
Deadlift
Conditioning
“Annie”
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
♦ compare to 09/23/12 ♦
Saturday, August 3, 2013
AMRAP in 31 minutes of:
8 Thrusters (155#/105#)
6 Rope climbs
11 Box jumps (30″/24″)
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 ♦
