Friday 9.27.13
80 burpees for time to 6 in target. read more…
Thursday 9.26.13
800m run
Rest 7 min
X3
(Accumulate 2 min of l-sits during rest) read more…
Wednesday 9.25.13
for time:
21-15-9 reps
Sit-ups
Dips read more…
Tuesday 9.24.13
Everyone:
10 min triplet (choose w,g,m)
Rest 1 min
10 min triplet
Rest 1 min
10 min triplet
read more…
Saturday 9.21.13
7 Rounds for time:
7 burpees
7 box jumps
7 reps each – one arm DB ground to overhead
2-3 athlete teams – one person goes as fast as possible completing an entire round while others rest. 1 person works at a time. All athletes must do 7 rounds.
Box jumps can be “rebounded and opening hips on the way back down” no games standard here.
E= 35/20
F= 55/35
P= 70/55
read more…
Friday 9.20.13
Essentials:
a1. Shoulder Press- 8-10 reps@ 2012 x 4; rest 45 sec
a2. Pull Up negatives or ring rows- 10-12 reps x 4; rest 45sec
B. DB walking lunges- 24 continuous steps x 4; rest 90 sec
C. 60 sit-ups for time
D. Front squats/goblet squats- 50 reps for time- 55/35
Fitness/Performance:
a1. SP- 3.3.3 @2012 x 4; rest 10 sec b/t reps, rest 45 sec b/t sets.
a2. WTD pull up or strict pull up- 3.3.3 @ 3010x 4; rest 10 sec b/t reps, rest 60 sec b/t sets
B. front rack reverse atl. Lunge- 24 continuous steps x 4; rest 2 min
C. 50 ghd sit-ups for time.
D. Front Squats 50 reps for time -(115#/75#) (performance= 135#/95#) read more…
Thursday 9.19.13
6 rounds for times:
15 SDHP (95/65)
200 m run
Rest 4 min (walk around) read more…
Wednesday 9.18.13
For time:
21-15-9
Sit-ups
Dips
read more…
Tuesday 9.17.13
Working at 80-85% — This means we want to work on pacing and cruising in these. Sustainable effort. You shouldn’t red line.
3k row
OR
1.5 mile run
OR
10 min AD for calories read more…
Saturday 9.14.13
15 min AMRAP:
Teams of 2 (1 works at a time)
20 burpees
400 m run
40 box jump/ with step down
50 cal row
200 m Farmers Walk (70#/55#) read more…