Wednesday, December 7, 2011


 

3 Rounds for time of:

Run 400m

25 Deadlift (135#/95#)

10 Clapping push ups

Tuesday, December 6, 2011


 

Strength

3×5 Back squat

 

Conditioning

AMRAP in 10 minutes of:

4 Strict chin ups

4 Handstand push ups

12 Sit ups

12 Pistols (6 per leg)

Monday, December 5, 2011


 

Rest / Make-up / Mobility

Sunday, December 4, 2011

 

Strength

7×1 Snatch

 

Conditioning

“Randy”

75 Power snatch for time (75#/55#)

Saturday, December 3, 2011

 

Run 600m

-Then-

5 Rounds of:

20 KB Taters (55#/35#)

20 Grasshoppers (each leg)

-Then-

Run 600m

Friday, December 2, 2011


 

Rest / Make-up / Mobility

Thursday, December 1, 2011

 

For time:
Row 1k
30 Burpee Box Jumps (24″/20″)
Row 1k

Wednesday, November 30, 2011


 

Strength

5×3 Push press

 

Conditioning

AMRAP in 15 minutes of:

7 Pull ups

14 Hang power cleans (115#/75#)

21 Sit ups

Tuesday, November 29, 2011


 

For Time:
10 Front squats (155#/95#)
20 Double unders
8 Front squats
30 Double Unders
6 Front squats
40 Double Unders
4 Front squats
50 Double Unders
2 Front squats
60 Double Unders

Monday, November 28, 2011


 

Rest / Make-up / Mobility