Monday, August 3, 2015

Monday

Work capacity: 

ROW 2K 
Men under 8:30
Women under 9:00

*20 burpee penalty if you fail to complete in allotted time

Conditioning: 

3rft: (20 minute time cap) 
15 burpee box jumps 24/18
12 hang power snatch 105/75
9 ohs



Friday, July 31, 2015

Friday

Strength: 

Deadlift  
10 reps @ 50%
6 reps @ 65%
3 reps @85%
1 @ 90%
1 @ 90%


Conditioning: 

3 RFT:
20 wall ball 20/14
50 double unders
12 hang clean + push press 115/85
10 burpees



Thursday, July 30, 2015

Thursday

Strength:
Test for your 1 rep max push press

Conditioning:
For time: (partition as desired)
100 goblet squats 53/35
75 pushups
50 pullups

Wednesday, July 29, 2015

Wednesday

Buy-in: 

Max Russian KB swings in 2 minutes 70/53#



Conditioning: set the intervals up correctly on your monitor prior to starting!
Row 500m 
rest 1 minute
Row 500m 
rest 1 minute
Row 500m 
rest 1 minute
Row 500m
rest 1 minute
Row 500m 
rest 1 minute
Row 500m 
Goal is to get all these done under 2:00 min

Monday, July 27, 2015

Monday

Strength:
Back Squat
Using 70% of your 1rm, do one all-out set for max reps. The gold standard on this is 20 reps. Notice I didn't say to failure.

Conditioning: 2 rds1 min on, 1 min off, max reps 135/95

  1. S2O
  2. power cleans
  3. burpees
  4. t2b
  5. front rack, step-back lunges



Friday, July 24, 2015

Friday

Strength: 

5x3 Front squat w a SLOW decent and a 5 second pause
* work your way up in weight

Conditioning: 

EMOM 24: (6 rounds)

1. Row 15/12 cals
2. 8 burpees
3. 40 double unders
4. 5 strict pull-ups


Thursday, July 23, 2015

Thursday

Strength:

Using 70%of your 1RM Deadlift perform one DL every 30 seconds for 7 minutes.


Conditioning: 

4RFT:
Run 300m
5 box jumps 36/24
20 dumbbell push press 50#/30 (may also use kettlebell)
(every time you set the dumbbells down do 5 burpees)