February 26 2014

Conditioning:

Every minute on the minute for 20 minutes complete:

6 Dumbell Squat Clean and Jerks 35/20

6 Burpees

* score is missed rounds 

Strength:

Back Squat

5-5-5-5-5

Barbell Row

4-4-4-4

February 24 2014

Conditioning:

Tabata Sets of:

DB Box Step Overs 35/20

Airsquats

KB Swings 53/36

Burpees

DB Thrusters 35/20

Pushups

Strength:

Bench Press

5-5-5-5-5

February 22 2014

Teams of 2

One athlete works, while the other rests.

50 Burpees

10 Clean and Jerks

75 BJ, 24/20

10 CJ

100 Pull ups

10 CJ

75 BJ, 24/20

10 CJ

50 Burpees

February 19 2014

Conditioning:

Rounds of 15-12-9-12-15 For Time of:

Kettlebell swings 53/36

Box Jump 24/20

Situp

Sumo Deadlift High Pull 53/36

Goblet Squat 53/36

Strength:

Back Squat

5-5-3-3-1

February 17 2014

Conditioning:  

Complete 5 - sled pull/pushes

Then immediatly after complete for time:

50 walking lunges with plate

25 pullups

50 box jumps

25 burpee to plate

50 supermans

25 pushups

50 situps

25 Ground to overhead w/plate

50 Airsquats

25 Mountain Climbers

Strength:

Strict Press

5-5-3-3-1

Push Press

3-3-3

February 15 2014

Conditioning:

25 Minute AMRAP of:

25M Shuttle Run

15 Burpees

50M Bear Crawl

15 KB Swings 53/36

50M Broad Jumps

15 Goblet Squats

Strength/Skills:

Clean and Jerk Practice

February 12 2014

Conditioning:

7 Rounds For Time:

7 DB Deadlifts

7 DB Squat Cleans

7 DB Push Press

7 DB Russian Twist

7 DB Lunges (each side)

7 DB Renegade Rows

7 DB Snatches (each side)

* Dumbbell weight 35/20

Strength:

Back Squat

5-5-5-5-5

February 10 2014

Conditioning:

Rounds of 10 down to 1 for time of:

Box Jumps

Pushups

DB Thrusters 35/20

Rest 1 Minute then:

Rounds of 10 down to 1 for time of:

Burpees

Situps

KB Swings 53/36

Strength:

Bench Press

5-5-5-5-5