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

Tuesday, August 14, 2012


 

Strength

Back squat

 

Conditioning

3 Rounds for total time of:

Row 500m

Run 400m

Rest 1 minute in between rounds

Monday, August 13, 2012


 

Rest / Make-up / Mobility

Sunday, August 12, 2012


 

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Power cleans (115#/80#)

Ring dips

Perform 20 double unders after each round

Saturday, August 11, 2012


 

AMRAP in 12 minutes of:

3 Wall climbs

6 Alternating pistols

9 Box jumps (30″/24″)