Tuesday, January 17, 2012


 

Strength

5×3 Overhead squat

 

Conditioning

Death by pull ups

Monday, January 16, 2012


 

Rest / Make-up / Mobility

Sunday, January 15, 2012


 

Task Priority Fight Gone Bad

3 Rounds for time of:

20 Wall ball (20#/14#)

20 Sumo deadlift high-pull (75#/55#)

20 Box jumps (20″)

20 Push press (75#/55#)

20 Row (calories)

1 Minute Rest

Saturday, January 14, 2012


 

For time:

6 Rounds

5 Ring dips

15 Sit ups

-THEN-

3 Rounds

Overhead walking lunge (45#/25#)

5 Burpees

Friday, January 13, 2012


 

Rest / Make-up / Mobility

Thursday, January 12, 2012


 

Strength

3×5 Deadlift

 

Conditioning

20 Double unders

10 SDHP (95#/65#)

40 Double unders

10 SDHP (95#/65#)

60 Double Unders

10 SDHP (95#/65#)

80 Double Unders

10 SDHP (95#/65#)

100 Double unders

Wednesday, January 11, 2012

Old Skool!

 

 

“Cindy”

AMRAP in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

Tuesday, January 10, 2012


 

Strength 

3×5 Back squat

 

Conditioning

6 Rounds:

Run 200m

Rest 1 minute in between rounds

Monday, January 9, 2012


 

Rest / Make-up / Mobility

Sunday, January 8, 2012

 

Sled work

 

7×1 Snatch