Moving Along

Wednesday, March 25, 2015 Bench Press: Build up to a 1 rep max Then, 3 Rounds for time: 400 Meter Run 50 Double Unders (1 minute of attempts)(100 singles) Today we continue with getting some max effort numbers for a new strength cycle.  If you...

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Motor On

Tuesday, March 24, 2015 2 Rounds for Reps: 2 Minutes-Row(calories) 2 Minutes- Wall Ball (20,14)(14,10)(10,6) 2 Minutes-Power Clean(135,95)(115,85)(95,65)(55,35) 2 Minutes- Jerk(135,95)(115,85)(95,65)(55,35) 2 Minutes-Box Jump(24,20) Rest Two...

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Last Open Week

Monday, March 23, 2015 Front Squat: Build up to a 1 rep Max Then, For Time: 10 Front Squats (185,135)(155,105)(115,85)(55,35) 20 Chest to Bar Pullups (chin over)(banded)(ring row) 30 Deadlifts (185,135)(155,105)(115,85)(55,35) Everyone did an...

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15.4

Saturday, March 21, 2014 “15.4” Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans...

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Friday, 20 March

Friday, March 20, 2014 5 Rounds for time: 5 Power Snatches(135,95)(115,75)(95,65)(55,35) 10 Toes to Bar(knee raises)(abmat) 15 Squats We have made it to the end of the week!  15.4 will go down tomorrow so scale or rest accordingly.  Remember that...

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Mastery

Thursday, March 19, 2015 Skill Work: Double unders and Handstand pushups Then, Every Minute on the Minute (EMOM) for 15 mins: 5 Rounds:  1st min- 30 seconds of Double Unders 2nd min- 30 seconds of abmat situps 3rd min- 30 seconds of Handstand...

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Conquer Your Weakness

Wednesday, March 18, 2015 Overhead Squat: Build up to a heavy 1 rep, or work on overhead squat positioning and execution Then, In 5 minutes complete: 750 Meter Row Max Bench Press Reps in remainder of time (135,95)(95,65)(75,45)(55,35) We are...

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