Feb 21, 2014
Don’t forget: One rep max back squat on Monday!
Run 1 mile @ 80% effort.
-recover-
Run 1 mile @ 80% effort.
-recover-
Run 1 mile @ 80% effort.
-recover-
Perform 1 burpee for every second that your 2nd and 3rd mile times differed from your first mile (including going under).
Wear a watch and work on pacing, try to run at an even speed throughout and make small adjustments as needed at regular intervals (every 400m for example). Do not game the burpees by grossly changing speed to match previous times.
Team Endurance
Feb 20, 2014
Strength
1a) 4x Max Effort (ME) Strict Pull Ups + ME Toes to Bar*
1b) 4x 10 (5L/5R) Pistols
*Do as many strict pull-ups as possible, then without coming off the bar, complete as many toes to bar as possible. Kipping is allowed on toes to bar. Rest as needed between sets.
Conditioning
5 Rounds:
- 5 Ground to Overhead (115/75)
- 7 Burpees Over Box
- 9 Kettlebell Swings (53/35)
Feb 18, 2014
Bring a Friend Day!
Strength
Turkish Get-Up, work up to a heavy double (1L/1R)
Conditioning
Working in teams of two, complete three rounds for time:
- 400m Run
- 40 Hand Release Push Ups
- 40 Walking Lunges
- 40 Pull Ups or Ring Rows
- 40 Air Squats
Runs are as a team (must stay together), all other movements one athlete works at a time. 20 minute time limit
Feb 17, 2014
Strength
High Bar Back Squat (HBBS) 4×3 @ 65-75% of 2014.02.10, weight should not be least bit challenging, focus on speed! 1RM HBBS next Monday.
Conditioning
21-15-9*
Kettlebell Swings (53/35)
Handstand Push Ups
*50 Double Under buy-in each round
Feb 16, 2014
Strength
5-5-5-5 Touch-and-Go Power Cleans + Push Jerks
Conditioning
7 Minutes, as many rounds as possible:
- 10 Power Cleans (115/75)
- 10 Overhead Squats (115/75)
