Monday 9.2.13
Airdyne (AD) or Run Intervals
10 sec on; 50 sec off x 5
20 sec on; 2:10 off x 4
45 sec on; 4 min off x 3 read more…
Saturday 8.31.13
HOTSHOTS 19 read more…
Friday 8.30.13
Rest Day/Make-Up Day
OR
1RM Power Snatch **
1 RM Power Clean ** read more…
Thursday 8.29.13
A1. 3 BW Pull-Ups @3010 (if achieved, establish…)
A2. 1RM weighted pull-up
B1. 3 BW dips @3010 (if achieved, establish…)
B2. 1RM Weighted Dip
+
3K Row or Run for Time (re-test what you did last time) read more…
Wednesday 8.28.13
A. 8RM Split Squat @3010
B. 6 RM Seated Dumbbell Press @3010
C. Tabata Sit Ups
D. 1 RM Front Squat **only for athletes who achieved a body weight back squat**
If not, 12 minutes of mobility read more…
Tuesday 8.27.13
A. 1 RM Back Squat
B. 1 RM close-grip bench press
+
500 m Row Time Trial
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Monday 8.26.13
A. 1RM Shoulder Press
B. 1RM Deadlift
3 Rounds for time:
25 KBS (55/35),
25 Burpees
read more…
Saturday 8.24.13
Workout of the Day In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings (55/35)
250 Push Press (95/65 lbs)
200 Barbell Bent Over Rows at 95/65
150 Box Jump Overs (24/20″)
1600 Meter Medicine Ball Relay (20/15) *each team member runs 400
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Friday 8.23.13
A. Back Squat – 10 min to build to a tough 2 rep.
B. EMOM for 6 min 2 reps at 85% of A.
300 DU for time.
(600 singles)
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Thursday 8.22.13
A. 15 minutes to build to a heavy power clean and jerk.
B. AMRAP in 8
185/125 lb Ground to Overhead x 4 reps
Pull-Ups x 8 reps
C. 3 rounds NOT for time: 25 ghd sit-ups, 25 back extensions.
read more…