Wednesday, January 28, 2015-Workout

Warm-up
500m row
3 Rounds:
-5 Pull-ups
-10 Push-ups
-15 Squats

Skill
Sprint Work
10x100m sprint working up to 100%

Conditioning
AMRAP in 10 minutes
-5 Shoulder to Overhead (135/95)
-10 Toes to Bar
-15 Deadlifts (135/95)

Saturday, August 4, 2012 - Workout

2 Rds Std Warm-Up

Then

Double Under Practice

Then

6 min AMRAP
- 100m Sprint
- 6 Box Jumps
- 12 Kettlebell Swings

3 min Rest

6 min AMRAP
100m Sprint
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats

Record total number of combined rounds, KB weight, Box Height, Pull-Up and Push-Up mods.