Monday 7.29.13
A. Back squat @ 4011; 6-8 reps x 4 sets; rest 2-3 min + Team row intervals : teams of 3 10 min AMRAP: Row 150m, switch every 150. (One team on AD)
Saturday 7.27.13
Teams of 4:
3 rounds:
16 man makers
30 pull-ups or ring rows (no bands)
40 g2o – (155/105)
50 box jump
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Friday 7.26.13
3 rounds:
400m run
100 DU
20 burpees
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Thursday 7.25.13
30 seconds of max meters on rower
Rest 30 sec
30 sec of max KBS (70/55)
Rest 30 sec
30 sec of max sit-ups/KTE/t2b *your choice, but it should be challenging.
Rest 30 sec
X4
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Wednesday 7.24.13
10min AMRAP:
10 power clean (115/85)
10 HSPU or push-ups
10 front rack lunges (115/85)
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Tuesday 7.23.13
Tuesday: A. Shoulder press 6-8 reps @12X2 x 5; rest 2 min + (90-95%) 10 clean and jerk (115/85) 15 box jump (20in) 200m row/run Rest 4 min X3 You are NOT going 100% all out. Go hard just not ALL OUT. We want these efforts to be repeatable. Each round should be comparable to […]
Monday 7.21.13
A. Back squat – Cluster @ 3011; 5.5.5 x 5; rest 2 min after each set – 15 sec rest b/t sets of 5 – same weight all set, add if successful for the cluster. What is a cluster? Reps that are clustered together to form one set. Each cluster has a 15 sec rest […]
Saturday 7.20.13
Assessment Day 5
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Friday 7.19.13
Assessment Day 4
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Thursday 7.18.13
Gym-Wide Rest or Make-Up Day
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