Thursday, May 23, 2013
3 Rounds for total reps of:
1 Minute – Toes to bar
1 Minute – Deadlift (185#/135#)
1 Minute – Sit ups
1 Minute – Thrusters (95#/65#)
1 Minute – Calorie row
Rest 1 minute
Wednesday, May 22, 2013
Strength
Overhead squat
Conditioning
Row 500m
-THEN-
10-15-20 reps of:
KB swings (70#/55#)
Box jumps (30″/24″)
-THEN-
Run 400m
Tuesday, May 21, 2013
Strength / Skill
Clean pulls
Front squat
Conditioning
AMRAP in 8 minutes of:
2 Rope climbs
4 Squat cleans
8 Bar facing burpees
Sunday, May 19, 2013
Click the image for this weekend’s schedule
Volume training
AMRAP in 6 minutes of:
3 Deadlift (275#/185#)
5 Handstand push ups
Saturday, May 18, 2013
Click the image for this weekend’s schedule
“Cindy”
AMRAP in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Thursday, May 16, 2013
Five 3 minute rounds of:
4oom Run
Max reps of current volume training movement
Rest 2 minutes between rounds
Tuesday, May 14, 2013
Skill / Strength
Snatch balance
Snatch pulls
Conditioning
For time:
50 Double unders
9 Squat snatches (135#/95)
50 Double unders
7 Squat snatches (135#/95#)
50 Double unders
5 Squat snatches (135#/95#)
