50
DU or 100 JR
200m
RUN
50 DU OR 100 JR
400M
RUN
50
DU OR 100 JR
800M
RUN
50DU OR 100JR
Thursday, October 10, 2013
Wednesday, October 9, 2013
Tuesday, October 8, 2013
Leg day!
3
rounds
50
jump ropes
15
box jumps
40
jumping jacks
20
lunges each side
30
side-to-side jumps
25 squats
Monday, October 7, 2013
Cleaning Day
Skill
3X5 Power clean @ 80% 1RM
4 Rounds
15
Med Ball Cleans
15
Wall Balls
15 1-arm KBS each side
Friday, October 4, 2013
K2E - Ring Rows - HSPU
Skill
Handstand
Pushup Practice
10X2
Stricts Pull Ups
5
rounds
15
knees to elbows
12
ring rows
10 Hand stand Push ups
Thursday, October 3, 2013
Run, Jump, Snatch
Skill: Snatch practice
18
Min AMRAP
1
Hill Run to Second Driveway on left side
10
Squat Jumps (Must Break Parallel and feet must come off ground)
16 DB Snatches (8 Each Arm)
Wednesday, October 2, 2013
Push press + Pull up
Skill: Work to 1 Rep Max of Shoulder Press (No
Push Allowed)
10-9-8-7-6-5-4-3-2-1
Shoulder
Press 50%1RM (Strict)
Pull
Ups (Strict) with band if needed
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