Sunday, September 9, 2012

 

Volume Training

 

AMRAP in 12 minutes of:

…SURPRISE…

** increase the burpees by 7 each round **

Saturday, September 8, 2012

 

Tabata Interval

Box jumps (24″/20″)

Sit ups

Push ups

Toes to bar

Friday, September 7, 2012

 

Rest / Make-up / Mobility

Thursday, September 6, 2012

 

4 Rounds for time of:

5 Power snatch (115#/80#)

10 Barbell step ups (20″/16″)

20 Lateral bar hop burpees

Wednesday, September 5, 2012

 

Strength 

Back squat

 

Conditioning

3 Rounds for time of:

7 Front squats (185#/125#)

21 KB swings (70#/45#)

Run 400m

Tuesday, September 4, 2012


 

Strength 

5×1 Turkish get up

 

Conditioning

“Angie Ladder”

1 -> 10 -> 1 reps of:

Pull up

Push up

Sit up

Squat

♦ compare to 11/15/11 ♦

Monday, September 3, 2012


 

Rest / Make-up / Mobility

Sunday, September 2, 2012


 

For time:

30 Back squats (185#/125#)

40 Sit ups

10 Shuttle runs (30 yards)

40 Sit ups

30 Back squats (185#/125#)

Saturday, September 1, 2012


 

For time:

50 KB swings (70#/45#)

40 Box jumps (30#/24#)

30 Deadlift (275#/155#)

20 Shoulder to overhead (155#/95#)

100 Double unders

Friday, August 31, 2012


 

Rest / Make-up / Mobility