Monday, September 15, 2014 Front Squat: 5 x 7 @ 70% 1 rep max (1 set every 3 minutes) Then, In 5 minutes complete: 2 rounds of 300 meter shuttle run(50 and back, 100 and back) Max rep kettlebell swings(53,35)(44,26)(35,18)(35,18) This week we...
Read moreSaturday, September 13, 2014 In Teams of 3 complete: 3000 Meter Row 100 Squats 75 Pullups 50 Pushups Team work makes the dream work! One teammate will work on the row, then the team will move on to squats. Two teammates can work at a time on...
Read moreFriday, September 12, 2014 Back Squat: (1 set every 2 minutes) 10 x 3 @ 80% 1 rep max Then, For Time: 750 Meter Row Today we drop the reps and raise the percentage on back squat. We will set time aside to build up to your 80% and then you will...
Read moreThursday, September 11, 2014 “343” In teams of 2 complete for time: 100 Deadlifts(135,95)(115,75)(105,55) 100 Power Cleans(95,65)(75,55)(65,45)(55,35) 100 Ground to Overhead(75,55)(65,45)(55,35)(45,25) 43 Burpees(done in unison)...
Read moreWednesday, September 10, 2014 Snatch: Build up to a 1 rep max Clean and Jerk: Build up to a 1 rep max Today we will dedicate the whole class time to getting some solid maxes in the two Olympic lifts. This will show us where we are at and give us...
Read moreTuesday, September 9, 2014 7 Rounds for Time: 7 Chest to Bar Pullups (chin over)(banded)(Ring Row) 7 Push Jerks (RX-155,105)(T1-135,95)(T2-95,65)(T3-55,35) 100 Meter Run I am adding a tier level to our scaling system. Many times there is a huge...
Read moreMonday, September 8, 2014 Back Squat: 5×7 @ 70% 1 rep max Then, For Time: 100 Double Unders (100 singles) 30 Bar Facing Burpees 30 Hang Power Cleans (135,95)(115,75)(55,35) In the new strength cycle we will be alternating weeks between back...
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