Thursday 2013.05.23
Strength:
Snatch 5×2 @ 85%
Conditioning:
Utilizing a continuously running clock, on the given minute, run the given distance at 100% effort.
0- 1 mile
12 min.- 800m
18 min.- 400m
21 min.- 200m
23 min.- 100m
24 min.- 50m
Saturday 2013.05.18
“Steph D.”
- Run 400m
- 7 Burpees
- 14 Box Jumps (24″/20)
- 28 Kettlebell Swings (53/35)
- Run 800m
- 7 Burpees
- 14 Box Jumps (24/20)
- 28 Kettlebell Swings (53/35)
- Run 400m
Friday 2013.05.17
Strength:
Deadlift
Conditioning:
- 225 pound Deadlift, 21 reps
- Run 800 meters
- 225 pound Deadlift, 15 reps
- Run 800 meters
- 225 pound Deadlift, 9 reps
- Run 800 meters
Tuesday 2013.05.14
Strength:
Back Squat
then,
1a) 3x 40m Sled Drag, as heavy as possible
1b) 3x 12 Weighted Pull-Ups
Conditioning:
“Death by 10 meters”
2 cones will be set up 10m apart. On the first minute, you will run 10 meters. On the second minute, you will run 2×10, 10m out and 10m back. You will increase one 10m run every minute until failure.
Compare to 20120609.
Saturday 2013.05.11
Strength:
15 minutes to make up any lifts missed earlier in the week
Conditioning: “Meters+”
20 Minute AMRAP
- 400m Run
- 40 Double Unders
- 400m Row
Score is total meters rounded down to the nearest 100 (10 double unders=100m)
