Wednesday 2017.10.11

Conditioning Preparation

Every :10 for 10 reps:

  • 1 Power Clean at working weight

The purpose of this preparation is to get an understanding for the timing we want you to maintain while cycling a heavy barbell. Count your breaths, look at the clock, and try to hold on to this timing when your heart rate is up in the middle of the conditioning.

Conditioning

3 Rounds for time:

  • 400m Run
  • 15 Burpees over the Bar
  • 15 Power Cleans (165/115)

Tuesday 2017.10.10

Strength

Back Squat

Performance: Every 2 minutes for 8 sets

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 90%
  • 3 x 10 @ 80%

Fitness:

  • 4 x 3-5 @ 22X1

Conditioning

Complete as many rounds as possible in 14:00:

  • 12 Dumbbell Front Squats (35/50)
  • 100m Farmer’s Carry (53/70)
  • 8 Box Jumps (24/30)

Monday 2017.10.09

Strength

Every minute on the minute for 12:00:

  • Slow Snatch Pull x 2 + Hang Snatch (Position 2)

Building

Conditioning

For time:

  • 400m Run
  • 21 Kettlebell Snatch (35/53)
  • 7 Bar Muscle Ups
  • 15 Kettlebell Snatch
  • 5 Bar Muscle Ups
  • 9 Kettlebell Snatch
  • 3 Bar Muscle Ups
  • 400m Run

Or

For time:

  • 400m Run
  • 21 Kettlebell Snatch (35/53)
  • 15 Chest to Bar Pull Ups
  • 15 Kettlebell Snatch
  • 12 Chest to Bar Pull Ups
  • 9 Kettlebell Snatch
  • 9 Chest to Bar Pull Ups
  • 400m Run

 

Saturday 2017.10.07

Solidarity Team Series Week 1: Events 1 & 2

For those not doing the Team Series you can still come in and do the workout. For the full workout description see the 2017 Team Series page.

Event 1

On a clock counting up to 6:00

0:00 – 1:30 Athlete 1:

  • Row 300m/200m
  • Max Front Squats

1:30 – 3:00 Athlete 2:

  • Row 300m/200m
  • Max Front Squats

3:00 – 4:30 Athlete 3:

  • Row 300m/200m
  • Max Front Squats

4:30 – 6:00 Athlete 4:

  • Row 300m/200m
  • Max Front Squats
Event 2

For total time:

Athlete 1 and athlete 2 complete 2 rounds for time:

  • 400m Run
  • 20 Synchronized Burpee Seabag over Box

Then, athlete 3 and athlete 4 complete 2 rounds for time:

  • 400m Run
  • 20 Synchronized Burpee Seabag over Box

Friday 2017.10.06

Strength

1A) Reverse Sled Drag

  • 30m x 3 sets

1B) Sled Drag

  • 30m x 3 sets

1C) Strict Pull Ups

  • 8-12 x 3 sets

Perform the reverse sled drag, then immediately begin the forward facing sled drag. Rest as needed before the pull ups and between sets.

2A) Sandbag Chest Carry

  • 60m x 3 sets

2B) Farmer’s Carry

  • 60m x 3 sets

2C) Weighted Sit Up

  • 10-15 x 3 sets

Rest as needed between exercises and sets.

Thursday 2017.10.05

Strength

1A) Romanian Deadlifts

  • 4 x 8-10 @ 30X0

1B) Dumbbell Bench Press

  • 4 x 8-10 @ 20X1

Conditioning

3 Rounds:

  • 30 second Max Calorie Assault Bike

Rest 6:00

Wednesday 2017.10.04

Strength

Every minute on the minute for 12:00:

  • Slow Clean Pull x 2 + Hip Clean (position 1)

Build.

Conditioning

21-15-9 reps for time:

  • Front Squats (95/135)
  • Toes to Bar

Tuesday 2017.10.03

Conditioning Preparation

Every minute on the minute for 8:00:

  • 3 Touch and Go Push Jerks, building

The purpose of this EMOM is to work on barbell cycling. We want all the reps to be crisp and the rhythm to be smooth. You will pause 2 seconds overhead on each rep.

Conditioning

Five rounds for time:

  • 50 Double Unders
  • 10 Unbroken Push Jerks (155/105)
  • 200m Run

There is a 10 burpee penalty for breaking up the push jerks. You will complete this penalty before going out for your 200m run.

Monday 2017.10.02

Strength

Back Squat

Performance: Every 2:00 for 8 sets

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 90%
  • 3 x 10 @ 78%

Percentages are based off of your recent 3 rep max.

Fitness:

  • 4 x 3-5 @ 31X1

Conditioning

For time:

  • 60/40 Calorie Bike or Row

Rest 1:00

Two rounds for time:

  • 35 Russian Kettlebell Swings (70/53)
  • 25 Wall Balls (20/14)
  • 15 Burpee Box Jumps (24/20)

Saturday 2017.09.30

Working in teams of four:

  • 500m Row Relay (2K total)
  • 100m Sprint Relay
  • 20 Push-ups Relay
  • 30 Air Squat Relay
  • 100 DB Snatch (70/50), alternating arms, cumulative, OPWAAT
  • 30 Air Squat Relay
  • 20 Push-up Relay
  • 100m Sprint Relay
  • 500m Row Relay