Saturday 10/25

For Time:
30 Box Jumps 30"/24"
30 Chest to bar Pull ups
30 KB Swings 72#/52#
30 Walking Lunges with 95#/65#
30 Knees to Elbows
30 Push Press 95#/65#
30 Back Extensions w/25# plate
30 Wall Balls 20#/14#
30 Burpees
30 Triple-unders

 

Thursday 10/23

NO CLOCK on this work. Just use best form and move deliberately through.

5 rounds
5 Deadlifts 135/95#
5 Hang Power Cleans
5 Front Squats
5 Push Presses

Happy birthday Bob G.!

Wednesday 10/22

Might be a day for your speed shoes.

200 meter Run
40 KB Swings 53/35#
200 meter Run
20 Ball Slams 20/10#
200 meter Run
40 Box Jumps
200 meter Run
20 Toes to Bar
200 meter Run
40 Wall Balls 20/14#
200 meter Run

 

Tuesday 10/21

Front Squat:
8 x 1 – Work up to a 1RM

Then:

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups