Run!

Tuesday, March 11, 2014: For Time: 3 Rounds: 800 meter run 15 Power Cleans (135,95)(115,75)(75,55) It is time to build our running endurance back up!  It has been quite a while since we ran 800’s.  Find a steady pace and stick with it...

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Happy Monday!

Monday, March 10, 2014:   Back Squat 1-1-1-1-1-1-1 Then, 10 Minute AMRAP: 200 Meter run 25 Squats It is time to find a new 1 rep max back squat!  We will build up to a new max with 7 sets of 1.  We have all gotten stronger so this will be a...

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14.2

Saturday, March 7, 2014: For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds...

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Push Press-Push Jerk-Split Jerk

Friday, March 7, 2014: 1 push press + 1 push jerk + 1 split jerk You will start with the sequence above.  Work up in weight.  Once you have hit failure at the push press, eliminate it and move on to 1x push jerk + 1x split jerk. Once you hit...

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Teamwork!

Thursday, March 6, 2014: In 3 person teams complete for max reps: Round 1: Row(calories) Thruster(95,65)(75,45)(55,35) Box jump(24,20)(step up) Round 2: Row Power Snatch Burpee Round 3: Row Squat clean Slam Ball(30,20)(20,12) This is 3, 6 minute...

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Heavier and Stronger

Wednesday, March 5, 2014: Back Squat:   65%x6, 80%x6, 90%x3, 95%x2 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Then, Skills The back squats are getting heavier.  That is good because we are all getting stronger!  The reps are slightly lower today, so...

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Chipper Style

Tuesday, March 4, 2014: For Time: 1000 Meter row 50 Kettlebell Swings (53,35)(44,26)(26,18) 40 Push-ups 30 Deadlifts(225,155)(185,125)(135,95) 20 Toes to bar(knee raises)(abmat sit-up) 10 Squat clean and jerk(135,95)(115,75)(75,55) 50 Double...

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