Intro Class
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Conditioning

“Tie the Knot”

Working in teams of 4, OPWAAT except where specified:

  • 300m shuttle run (25/50/75 -in pairs)
  • 80 Hang power cleans (115/75)
  • 80 Burpees over bar
  • 150 Kettlebell Swings (53/35)
  • 80 Partner sit-ups (40 each pair)
  • 80 Box jumps (24″/20″)
  • 300m shuttle run (pairs)

Atomic Teamer



Strength

Fitness: Deadlift 4×2, Linear Progression

Performance: Deadlift 2×4 @75%, 1×4+ @75%

Conditioning

Teams of 2, OPWAAT, 7 Rounds:

  • 14 Dumbbell Thrusters (50/35)
  • 2 16′ Rope Climb



Strength

Fitness: Work up to a heavy single power clean or hang power clean. If time allows back off 20% and practice singles.

Performance: 5RM touch-and-go power clean

Conditioning

  • 60 Kettlebell Snatches (53/35)
  • 60 Burpees

Every minute on the minute (including the first), complete 4 strict pull ups (scale to ring rows, not bands). No, you may not do snatches and burpees ‘Murph-Style’.

 



Strength

Fitness:

3×5 Back Squat, Linear Progression

If time allows you may do a 4th set.

Performance:

Utilizing 94% of load from Tuesday (2014.10.14),  Front/Back Squat, 4 x 7-13

Do 7 front squats, rerack bar, take a breath, then immediately do 13 back squats. Four sets. 

Conditioning

4 Rounds:

2 minutes to complete a 200m run. In time remaining complete as many handstand push-ups as possible.

Rest 1 minute



Strength

1a)

Fitness: Bench Press 3×5 Linear Progression
Peformance: Bench Press 3xMax Effort @ Bodyweight

1b) 3x60m Sled Drag, Heavy but not maximal
1c) 3×2 16′ Rope Climb, Legless if possible. Bonus points for L-climbs.

Conditioning

“Annie”

50-40-30-20-10

  • Double Unders
  • AbMat Sit Ups



image

Strength

1a) 3x Max effort weighted or strict pull-ups

1b) 3x 30-second weighted plank, AHAP

Conditioning

10 Rounds:

250m Row, rest 2 minutes



Strength

Work up to a heavy single heaving snatch balance.

Conditioning

  • 800m Run
  • 15 Overhead Squats (95/65)
  • 600m Run
  • 15 Overhead Squats
  • 400m Run
  • 15 Overhead Squats



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