Mar 24, 2014
Strength
Based on 8RM from last week:
- 8x 80%
- 8x 90%
- ME @ 100% (do not sacrifice depth or form for more reps)
Conditioning
- 1 Burpee Over the Bar the first minute
- 2 Front Rack Lunge the second minute (no racks, 135/95)
- 3 Burpees Over the Bar the third minute
- 4 Front Rack Lunge the fourth minute
- 5 Burpees Over the Bar the fifth minute
- 6 Front Rack Lunge the sixth minute…
…continue until athlete cannot complete given number of repetitions in the minute. Score is rounds+reps. If athlete finishes round 16 they stop and receive a perfect score of 16.
Mar 23, 2014
Strength
1) Work up to a heavy 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean
2) Every minute on the minute for 10 minutes
- Odd: 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean @ 80-85% of above
- Even: 6 Hand Stand Push Ups
Conditioning
“Helen”
3 rounds for time of:
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Mar 21, 2014
Strength
High-hang Snatch – work to a heavy (but perfect) double
Conditioning
Working in teams of two, with one person working at a time, complete as many rounds as possible in 14 minutes:
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Ball
- 30 Power Cleans (135/95)
- 20 Wall Walks or Muscle Ups
Mar 20, 2014
Strength:
1a) 3x Max Effort (ME) Weighted Ring Dips + Unweighted Rind Dips- utilize dumbbell between feet, without coming off rings drop DB and complete ME unweighted Ring Dips
1b) 3x ME Weighted Pull ups
1c) 3x 15 GHD Sit Ups
Conditioning:
25 minutes, as many rounds as possible:
600m Run
Rest 2 minutes
Mar 18, 2014
Strength:
Establish an 8 repetition maximum back squat /w no failures, then two drop sets @ 90%
Conditioning:
“Row Pacing”
500M @ 30 Strokes Per Minute (S/M) Pace
500M @ 28 S/M
500M @ 26 S/M
500M @ 24 S/M
500M @ 22 S/M
Rest 2 minutes between each effort (or more if sharing rower and your partner takes longer than 2 minutes). The focus is on power production and efficiency; keeping constant stroke rate is more important than your speed.
