Saturday 1.25.14
Essentials: A. DB Strict press; 10-12×5; OT3min (15min) + 20 min amrap: 5 Ring Pulls 5 Push Ups 10 sit ups 10 seconds side plank per side Fitness: A. Strict press; 5-6×5; OT3min (15min)(power clean from ground) + 20 min amrap: 5 pull ups 10 Hand Release Push Ups 15 sit ups 20 seconds side […]
Friday 1.24.14
Essentials: A. In the time allotted practice Back Squat in sets of 5reps with little weight. This means empty bar bell or something that is up to 50% effort. Amount of sets are not important, do what’s comfortable.(7min time cap) B. wall Ball not for time; (10-15)-(10-15)-(10-15); rest appropriately between sets(7min cap) + Run 5 […]
Thursday 1.23.14
Essentials: A. Romanian Dead Lift to just below the knee; 5×6-8; @3010; OT3min (15min) + For time: 30 deadlift 30 sit ups 20 deadlift 20 sit ups 10 deadlift 10 sit ups Fitness: A.Power Clean; 5×2; OT3min (15min) + For time: 30 deadlift 135/95 20 toes to bar 20 deadlift 185/125 10 toes to bar […]
Wednesday 1.22.14
All: A. 3 rounds not for time: 30-60sec Hand Stand Hold or Plank 30-60 sec Squat Hold 30-60sec hollow Hold B. Bench Mark Tabata anchored Sit Ups C.3 rounds not for time: 5-10 reps of any pushing variation (push up, dip, HSPU…) 10-15 reps of any squat variation (air squat, FS, OHS, Wall Ball…) 15-20 […]
Tuesday 1.21.14
Essentials: 15-20min Hang Snatch technique work + For time: 30 box jumps or Step Ups 30 DB power snatch 20 box jumps or Step Ups 20 DB power snatch 10 box jumps or Step Ups 10 DB power snatch *DB should increase weight for each different rep range and should alternate arms every rep. The […]
Monday 1.20.14
Essentials: A. DB Press; 6-10reps on the min for 10 min B. Bench Mark 10min to find Max negatives / Ring Pulls or 1RM weighted Pull Up tempo of 3010 C. Bench Mark 10min to find Max negatives / Bench Dip or 1RM Weighted Dip tempo of 3010 + “tabata” burpees Fitness: A. Push Press; […]
Saturday 1.18.14
Essentials: A. DB walking lunges 24 continuous alt’ing lunges ; OT 3min for 15min (5 sets) + In Teams of 2 or 3 150 wall balls for time for teams of 2, 180 wall balls for time for teams of 3, while the other team mate holds a plank on the elbows. If team of […]
Friday 1.17.14
Essentials: A1. DB push press; 8-10; OT 0,3,6,9,12min marks A2. Ring Rows 31×1; 8-10; OT 1.5,4.5,7.5,10.5,13.5min Marks + 5 Rounds: 1min single unders 1.5min 40m Shuttle run (20 out 20 back) @85% rest 2 min Record SU for each round Fitness: A1. Push Press; 6-8; OT 0,3,6,9,12min marks A2. Weighted pull up or negatives 31×1; […]
Thursday 1.16.14
Essentials: A. In 5 sets or less build up to a heavy but fast Goblet Squat for 5 reps. This is not maximal. (7min time cap) B. Deadlift @31×1; 8-10reps OT 3min for 15min (5 sets) + 5 rounds for time: Row 500m or 400m Run 10 no push up burpee Fitness: A. In 5 […]
Wednesday 1.15.14
3 rounds @ 65-75% 200meter Run Rest 90sec 400meter Run Rest 3min 600meter Run Rest 4min * During each rest do 5-15 reps or 20-30sec of any of these movements •Toes to bar or any variation of •Hand Stand Hold or any variation of •Kipping on bar or Rings or any variation of •Jump Rope […]