Use the Skills

Friday, June 26, 2015 Deadlift:(add 20lbs to 1rm then take 90%) 75%x5, 85%x3, 95%x1+ Then, For Time: Row 1000 Meters Our strength cycle is almost over.  We will be getting new maxes soon.  I can’t wait to see how everyone that has...

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Master the Rower

Thursday, June 25, 2015 Rowing Drills: Damper-(5 minutes) Start off rowing with the damper setting at 1, keeping a comfortable pace with your strokes per minute at 24.  Every minute go up 2 damper settings(1,3,5,7,9). Keep the same pace and...

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Press On!

Wednesday, June 24, 2015 Press: 75%x5, 85%x3, 95%x1+ Then, For Time: 30 Thrusters(135,95)(115,75)(95,65)(55,35) *Every minute on the minute until 30 reps is complete, perform 3 bar facing burpees(starting at 3-2-1 go) Today you will be adding 10...

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Interval

Tuesday, June 23, 2015 Tabata: Deadlift(155,105)(135,95)(115,75)(55,35) Pullup Double Under Power Clean It is time for some interval training!  Today you will do all 8 rounds of the Tabata interval for each movement before switching to the next...

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5-3-1+

Monday, June 22, 2015 Back Squat: 75%x5, 85%x3, 95%x1+ Then, 21-15-9 Power Snatch(95,65)(75,55)(55,35)(35,15) Overhead Squat We have two more weeks left in our strength cycle before we deload 1 week and then set new 1 rep maxes.  Stay consistent...

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It Takes 2

Saturday, June 20, 2015 Teams of 2: 8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) At the 8 minute mark begin, 10 minutes to complete: 1 mile Run...

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Power Clean and Foundation

Friday, June 19, 2015 Power Clean: 70%x3, 80%x3, 90%x3+ Then, 5 Minute AMRAP Ladder (go up by 3): 3 Deadlifts (65% 1 rep max, do not exceed 315,225) Sprint (3 mat lengths) 3 Pushups 3 Sprints 6 Deadlifts 3 Sprints 6 Pushups 3 Sprints 9 Deadlifts...

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