Tuesday 8.21.12
Teams of 3:
Row 1500m (relay, switching every 250m)
1200m Run (relay, each runs 400m)
60 Box Jumps (20-24-30″) step ups allowed (everyone must do 30 jumps – not in a row, but needs to get 30 done. Each athlete must use a different height).
60 Burpees (get it done anyhow)
60 Box Jumps
1200m Run
1500m Row read more…
Monday, August 20th, 2012 O-Lifting
Strength
1. Muscle snatch+OHS(pause 5sec)+Push Snatch(pause 5sec)
2. Snatch off high blocks at hip height.
3a. Heaving snatch Balance
3b. Snatch Pulls
4. Back squat 20reps
-THEN-
read more…
Monday 8.20.12: “What’s so great about the waterhole?”
August 20, 2012 Name that movie: What movie is today’s blog title from? 10 cool points if you know and 20 cool points if you know which character said it! Post answers to comments! Happy Monday! Let’s get after it today! 3…2…1…go! 1. Work up to a 3RM back squat 2. “Watering Hole” 5 Rounds […]
Saturday: Death By…
Death By…read more…
Friday: Dance Party
August 17, 2012 1. Clean and Jerk 6 x 2 Reps, OTM at 65% 2. “Dancing Geisha” 3 Rounds For Time: 6 Deadlifts (275, 185) 12 Box Jumps (24, 20) 18 Toes to Bar Int: 225/155 Sc: 185/115
Thursday: Going Overhead
“Apparatus”
AMRAP 20:
7 Overhead Squats
7 Kettlebell Swings
200 Meter Run
read more…
Sail the 7 C’s of Mental Toughness
Last week, we laid out the first four C’s of mental toughness! Let’s dig in to the final three…read more…
Wednesday, August 15th, 2012 O-LIFTING
Strength
1. 12min to Find a 5 Rep Max Back Squat
2. Clean From Blocks at Hip High
3a. Push Jerk
3b. Clean Pulls
-THEN-
Burpees read more…
Wednesday August 15, 2012
“Honey Highball”
9-6-3
Handstand Push Ups
Burpees
Chest to Bar Pull Ups
Burpees read more…
Tuesday August 14, 2012
5 Power Cleans
400m Run
10 Power Cleans
400m Run
15 Power Cleans
400m Run
read more…