2-20-20

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Time: 16:00

T2b/wb in 5:57 ub

Snatch/ohs as 8-1 straight into 15ub each time. Took 10:03. Bb cycling is bad

2-18-20

Aerobic Capacity
3,000 Meter Tempo Row

0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: 2k Pace+ :10

Time: 11:29

Total pace 1:54.9

2k pace 1:45

2-16-20

Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

No Rest Between Rounds

Partner: Adam

R1: 97, 70, 47

R2: 78, 62, 40

R3: 80, 60, 30

R4: 71, 58, 36

2-14-20

BERT
50 BURPEES
400M RUN
100 PUSH UPS
400M RUN
150 WALKING LUNGES
400M RUN
200 AIR SQUATS
400M RUN
150 WALKING LUNGES
400M RUN
100 PUSH UPS
400M RUN
50 BURPEES

Time: 57:43

Burpees in 2:43 and 5min

Push ups all hand release as 5s

Squats as 20s

2-13-20

Conditioning
"Underrated"
For Time:
500 Meter Ski Erg
50' Handstand Walk
15 DL (185/135)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
12 DL (225/155)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
9 DL (275/185)

Time: 19:55

Ub except hs walk. I was happy w walk consistency

2-9-20

For time:

5 rounds of Nathan, 100 dus

4 rounds Nathan, 100 dus

3 nathan, 100 dus

2 nathan, 100 dus

1 nathan

1 round Nathan is

2 muscle ups

4 hspu

8 kbs 70#

Time: 29:50

Rope was too short so had to get another one mid way thru first 100 dus

2-7-20

Mannion

For time:

7 rounds

400m run

29 back squat 135

Time: 38:55

Runs ranged from 1:52 to 2:30

Squats all 15-14

Splits 4:07, 8:47, 14:37, 20:27, 26:30, 32:17, 38:55