Tuesday 2014.06.24

Strength

Fitness: 3×5 Press (+0-2.5 lbs)

Performance: 1RM Press

Conditioning

6 Rounds

Teams of 2, switch only when both people are done working:

Partner 1: Row 300m

Partner 2:

  • 15 Shoulder to Overhead (95/65)
  • 15 Box Jumps (24/20)

Every time you switch=1 round.

Monday 2014.06.23

Strength

Fitness: 3×5 Back Squat (+0-5 lbs)

Performance: 4×5 Back Squat (+0-5 lbs)

Conditioning

“Helen”

3 rounds for time:

  • 400m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups

Saturday 2014.06.21

Conditioning:

Working in Teams of 2:

400m Run (all runs together)

4 Rounds, alternate whole rounds:

  • 5 Ground to Overhead (115/75)
  • 7 Burpees over Box (20″)
  • 9 American Kettlebell Swings

400m Run

4 Rounds, alternate whole rounds:

  • 5 Ground to Overhead
  • 7 Burpees over Box
  • 9 American KB Swings

400m Run

Friday 2014.06.20

Strength 

Work up to a heavy single clean

Conditioning

10 Minutes, as many rounds as possible:

  • 3 Deadlift (275/155)
  • 6 Chest to Bar Pull Ups
  • 9 Wall Ball (20/14)

Wednesday 2014.06.18

Strength

Fitness:
3×5 Front Squat (+0-5lbs)

Performance:
4RM Front Squat

Conditioning

4 Rounds:

  • 4 Muscle Ups (sub 8 ring dips/push ups & 8 pull ups)
  • 10 Overhead Squats (135/95)
  • 48 Double Unders

Rest 2 Minutes–20 minute time cap