Thursday, April 19, 2012
Skill / Strength
Snatch balance
Back squat
Conditioning
6 Rounds:
Run 200m
Rest 1 minute in between rounds
♦ compare to 03/07/12 ♦
Wednesday, April 18, 2012
Skill / Strength
Squat clean & jerk
Front squat
Conditioning
3 Rounds for time of:
50 Double unders
25 Burpees
25 Sit ups
Tuesday, April 17, 2012
Skill / Strength
Power snatch
Power clean & jerk
Conditioning
4 Rounds for total reps:
Max HSPUs
Row 500m
Rest 1:1 between rounds
Sunday, April 15, 2012
Strength
Turkish get up
Gymnastics Skill Work
Headstand, Handstand, Single arm handstand, Handstand walk, L-sit, Ring work
Conditioning
75 Medicine ball cleans for time
Saturday, April 14, 2012
For time:
Run 800 meters
10 rounds of the couplet:
10 Pull-ups
10 Hand – release push ups
Run 800 meters
Thursday, April 12, 2012
Strength
Snatch
Conditioning
AMRAP in 4 minutes of:
1 Rope climb
8 Hang squat snatch (75#/55#)
-THEN-
2 Minute row for max calories
-THEN-
AMRAP in 6 minutes of:
6 Handstand push ups
12 KB swings (55#/35#)
Wednesday, April 11, 2012
Volume Training
Conditioning
As many double unders as possible in 3 minutes
As many toes to bar in 2 minutes
Run 600m for time
