Friday, August 24, 2012


 

Rest / Make-up / Mobility

Thursday, August 23, 2012


 

4 Rounds for time of:

Run 400m

20 Pull ups

Rest 1:1 between rounds

Wednesday, August 22, 2012


 

Skill / Strength

Front squat

Push jerk

 

Conditioning

3 Rounds for total reps

AMRAP in 2 minutes of:

5 Squat clean thrusters (135#/95#)

25 Double unders

-THEN-

Rest 1 minute

-THEN-

As many burpees as possible in 1 minute

Rest 1 minute in between rounds

Tuesday, August 21, 2012


 

Strength

Back squat

 

Conditioning

For time:

30 Power snatches (75#/55#)

Run 800m

30 Power snatches (75#/55#)

Monday, August 20, 2012


 

Rest / Make-up / Mobility

Sunday, August 19, 2012


 

Skill / Strength

Power clean & jerk

 

Conditioning

4 Rounds for time of:

7 Squat cleans

14 Bar facing burpees

Run 200m

Rest 1 minute in between rounds

Saturday, August 18, 2012


 

5 Rounds for time of:

9 Push press (115#/75#)

12 Overhead barbell reverse lunges (115# / 75#)

15 Pull ups

Friday, August 17, 2012


 

Rest / Make-up / Mobility

August 16, 2012


 

Volume training

 

Conditioning

4 Rounds for time of:

5 Muscle ups

20 Burpees

7 Deadlift (315#/220#)

Wednesday, August 15, 2012


 

Skill / Strength

Snatch balance

Overhead squat

 

Conditioning

5 Rounds for time of:

Run 200m

7 Hang squat snatches (135#/95#)

Rest 1 minute in between rounds