Jan 24, 2014
Strength
Work up to a heavy double overhead squat @ 31X1. Get comfortable!
Conditioning
Working in teams of three, complete 3 rounds of:
5 minutes, as many rounds as possible of:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Rest 3 minutes
Each person starts at a station (either pull-ups, push-ups or air squats) and rotates to the next station once everyone is finished. Only complete rounds are counted for score. Record score of each round. Try to maintain pace across all three rounds!
Jan 23, 2014
Strength
1a) 4*3 Deadlifts @ 87%
rest 30 seconds
1b) 4*10-30 seconds ‘toes & nose’ handstand hold
rest 60 seconds
Conditioning
10 minutes, as many rounds as possible:
- 3 Deadlifts (275/185)
- 6 Ring Dips
- 9 Wall Ball (20/14)
"And I repeat, do not jack this up."
Jan 21, 2014
We are running a full schedule today! We are not condoning driving in unsafe conditions however. Use your best judgement based on the roads in your vicinity.
Strength
1) 10 minutes to work up to heaviest possible complex of 1 Clean + 2 Front Squats
2) Every minute on the minute for 5 minutes 1 Clean + 2 Front squats @85% (of best effort from 1)
Conditioning
22 – 16 – 10 of
- Shoulder to overhead (135/95)
- Front rack lunges (135/95)
Jan 20, 2014
Strength
3 position snatch, 1 mid hang + 1 hang + 1 floor
Conditioning
4 Rounds of:
- 50 double unders
- 10 pendlay rows (115/75)
- 10 lateral burpees over barbell
- 10 toes to bar
Jan 19, 2014
Strength
3 repetition maximum high bar back squat
Conditioning
Three rounds of
- 5 Wall Walks
- 10 High Bar Back Squats (225/155)
- 400m Run
