Friday 2013.11.15

Nov 14, 2013

Celebrate Solidarity Eats‘ 100th post with these maple bacon chocolate chip cookies!

Strength

Every minute on the minute for 12 minutes:

  • Odd minutes 2 squat cleans @ 70-80%
  • Even minutes 5 unbroken handstand push-ups, do not kip until necessary

Conditioning

Three rounds for total repetitions of:

  • 1:00 Max Effort (ME) Wall Balls (20/14)
  • 0:30 Rest
  • 1:00 ME Kettlebell Swings (70/53)
  • 0:30 Rest
  • 1:00 Burpee Over-the-Box Jumps (24/20)
  • 0:30 Rest

Cash Out

Remaining time:

  • Use barbell to roll out each leg ( http://youtu.be/jPgNW999i0s)
  • Use barbell on 5# plates to work through calves/heel cord
  • Use pill to work through thoracic and/or upper body areas of choice

Thursday 2013.11.14

Nov 13, 2013

Rest day! Come in to make-up a workout or work on some mobility.

Wednesday 2013.11.13

Nov 13, 2013

Strength

12 Minutes to work up to a one repetition maximum front squat

Conditioning

Five rounds of:

  • 5 Deadlifts (275/185)
  • 10 Burpees

Cash Out

  • 50 Supine Ring Rows
  • 200 Double Unders

Not for time; can be broken up in any manner.

Tuesday 2013.11.12

Nov 11, 2013

Strength

Every minute on the minute for 8 minutes:

2 pause-cleans (3 seconds at patella) + 1 jerk @ 70%

Conditioning

3 rounds for total repetitions of:

  • 1 minute max effort (ME) plate ground-to-overhead (45/25)
  • 1 minute ME overhead lunges (in place /w plate) (45/25)
  • 1 minute ME chest-to-bar pull-ups

Rest 1 minute between rounds.