Tuesday, May 28, 2013
Strength / Skill
Snatch pulls
Snatch balance
Conditioning
AMRAP in 8 minutes of:
2 Muscle ups
4 Snatches
8 Lateral bar hop burpees
Monday, May 27, 2013
Closed
Sunday, May 26, 2013
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Saturday, May 25, 2013
For time:
Run 400m
100 Overhead walking lunges (45#/25#)
Every 5 minutes, run 400m
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
