Monday 2013.08.26

Aug 25, 2013

Strength: Back Squat
A: 4×8 @60%
B: 4×3 @ 80%, 1×3+ @80%

Conditioning:
10 Minute AMRAP:

  • Run 200m
  • 10 Toes to Bar
  • 12 Dumbbell Lunges (40-60% of bodyweight)

then, no rest:
2 Minutes max double unders

Saturday 2013.08.24

Aug 24, 2013

Strength: 

15 minutes to make up strength work or work on skills

Conditioning:

“Klepto”

4 rounds for time of:

  • 27 Box jumps, (24/20)
  • 20 Burpees
  • 11 Squat cleans (145/98)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, was killed in the line of duty on April 27, 2011 in Kabul, Afghanistan.

Friday 2013.08.23

Aug 22, 2013

Strength:

1a) 4x80m Sled March (no running) – AHAP without having to stopping

1b) 4×3 16′ Rope Climbs

1c) 4×10 Glute Ham Raise (good mornings would be sub)

1d) 4×30 second Weighted Plank (weight on glutes/low back – find a weight that is very challenging for 30 seconds)

Thursday 2013.08.22

Aug 21, 2013

Strength:

A: Press, 4×8 @60%
B: Press, 4×3 @ 80%, 1×3+ @80%

Conditioning:

12 minute ascending ladder of:

  • 3 Thrusters (115/75)
  • 3 Box jumps (30/24)
  • 3 Chest to bar pull ups
  • 6 Thrusters (115/75)
  • 6 Box jumps (30/24)
  • 6 Chest to bar pull ups
  • 9 Thrusters (115/75)
  • 9 Box jumps (30/24)
  • 9 Chest to bar pull ups

….until 12 minutes is over.

Wednesday 2013.08.21

Aug 20, 2013

Rest day! Come into the gym and make-up a workout you missed or work on some mobility.