Thursday, May 2, 2013
Skill / Strength
Push jerk
Conditioning
AMRAP in 7 minutes of:
7 Burpees
7 Ring dips
Wednesday, May 1, 2013
Strength
Back squat
Conditioning
4 Rounds for time of:
10 Wall ball 2 for 1 (20#/14#)
10 Toes to bar
Run 200m
Tuesday, April 30, 2013
Skill / Strength
Snatch
Conditioning
EMOM for 14 minutes alternating between:
1 Snatch
3 Front squats
Sunday, April 28, 2013
Volume training
Conditioning
AMRAP in 15 minutes of:
50 Double unders
3 Wall climbs
200m Run
Saturday, April 27, 2013
For time, in teams of two with one barbell.
50 Back squats (135#/95#)
40 Pull ups
30 Shoulder to overhead (135#/95#)
50 Front squats (85#/65#)
40 Pull ups
30 Shoulder to overhead (85#/65#)
50 Overhead squats (65#/45#)
40 Pull ups
30 Shoulder to overhead (65#/45#)
Thursday, April 25, 2013
Skill / Strength
Push jerk
Conditioning
5 Rounds for total handstand push ups.
AMRAP in 2 minutes of:
20 KB swings (70#/55#)
12 Box jumps (30″/20″)
Max handstand push ups
Rest 1 minute in between rounds
