Saturday 2015.02.21

Feb 21, 2015

Conditioning

Teams of 4 – Divide into 2 Pairs

For time complete:

• 25 Unison Burpees

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Station 1:

• Partner 1 – 25 Shoulder to Overhead (135/95)
• P2 – Hollow Rings Static Hold (in order for S2OH to count)

• P1 – Overhead barbell hold (135/95) (in order for Dips to count)
• P2 – 25 Ring Dips

Station 2:

• P3 and P4 must achieve 100 cal Row (cumulative)

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• 25 Unison Burpee

The team completes 25 burpees in unison then moves to the 2 stations. Both Stations begin working simultaneously.

P1 and P2 at Station1 begin to work on the S2OH\Ring hold – OH Hold\Ring Dips until both have done their 25 S2OH and 25 Dips and the 100 cal have been completed by the second team (Station 2). Then the teams switch and complete the other station. Finally, the team completes 25 more burpees in unison.

Atomic Teamer  

Friday 2014.02.19

Feb 19, 2015

Strength

1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press,  3×6 @ 80-85%

1b) Pendlay Rows 3×6

Conditioning

5 minutes, as many rounds as possible:

• 5 Push Press (115/75/75/53)(Int Male/Int Female/Novice Male/Novice Female)
• 15 Box Jumps (20″ for everyone)

Rest 1 Minute, then:

• Max Double Unders (Int) or Single Unders (Novice) in 1 minute

Wednesday 2015.02.18

Feb 17, 2015

Strength/Skill

Every 90 seconds for 10 rounds (15 minutes) alternate:

• 2 Clean & Jerks @ 80-85%. These should be challenging but there should be little chance of missed lifts.
• 5-10 Toes to Bars or  or 1-3 Bar Muscle Ups; like Monday this should be approached as skill work.

Conditioning

“Quad Buster”

With a running clock:

0-2:00:

• Max Front Squats (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)

2:01-3:59:

• Rest

4:00-10:00, AMRAP:

• 6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)
• 6 Bar Over Burpees

Tuesday 2015.02.17

Feb 16, 2015

Skills

20 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.

Conditioning

4x 750m Row – row a consistent pace each piece with negative splits. Rest ~3 minutes between each piece.

Start at +:04 what your sustainable pace from Friday was and move :02 faster each time ending :02 faster.

For example, if Friday’s pace was 1:53 try the following:

• First 750 @ 1:57
• Second 750 @ 1:55
• Third 750 @ 1:53
• Fourth 750 @ 1:51

Monday 2014.02.16

Feb 15, 2015

Strength/Skill

Every 90 seconds for 10 rounds (15 minutes) alternate:

• 2 Snatches @ 80-85%. These should be challenging but there should be little chance of missed lifts.

• Pull Up practice / do 5-10 pull ups. Do not just bang out reps. Focus on perfecting basics such as active shoulder, static/dynamic shaping, and improving more advanced technique such as kipping.