Tuesday, July 31, 2012


 

Strength

Back squat

 

Conditioning

5 Rounds for total reps:

Run 200m

Max effort unbroken thrusters (155#/105#)

Monday, July 30, 2012

 

Rest / Make-up / Mobility

Sunday, July 29, 2012

 

AMRAP in 12 minutes of:

5 Hurdle jumps

Sprint 50m

5 Hurdle jumps

15 Toes to bar

15 KB swings (55#/35#)

Saturday, July 28, 2012


 

3 Rounds for time of:

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

25 Lateral bar hop burpees

Friday, July 27, 2012


 

Rest / Make-up / Mobility

Thursday, July 26, 2012


 

For time:

5 Muscle ups

Row 100m

4 Muscle ups

Row 200m

3 Muscle ups

Row 300m

2 Muscle ups

Row 400m

1 Muscle ups

Row 500m

Wednesday, July 25, 2012


 

Skill / Strength

Hang clean & jerk

 

Conditioning

AMRAP in 10 minutes of:

7 Push press

30 Split jumps

15 Sit ups

Tuesday, July 24, 2012


 

Strength

Back squat

 

Conditioning

3 Rounds for time:

Run 200m

20 Chest to bar pull ups

20 Front squats (95#/65#)

Monday, July 23, 2012


 

Rest / Make-up / Mobility

Sunday, July 22, 2012


 

For time:

7 Reps of the “Bear” complex (135#/95)

50 Double unders

5 Reps of the “Bear” complex (135#/95)

50 Double unders

3 Reps of the “Bear” complex (135#/95)

50 Double unders