March 23, 2017

Rest Day!

Conditioning: For Time
Double Unders, Box Jumps and Kettlebell Swings
40 Double Unders
30 Box Jumps, 24/20
20 Kettlebell Swings, 1.5/1 pood

Conditioning: 5 Rounds For Time
5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#
*In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here

Conditioning: For Time
“Cindy’s Jerk”
1 Clean and Jerk
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
Continue until….
10 Clean and Jerks
1 Round of Cindy
RX 135/95
RX+ 185/135

Dumbbell Heaven (Log heaviest pair of dumbbell bench )
10×5 dumbbell bench press
10×5 dumbbell pull overs
10×5 dumbbell curls
10×10 dumbbell shrugs
(Go heavy but doable. No dropping dumbbells at anytime)


Last week of strict CORE work!