Friday 2013.12.13

Dec 12, 2013

Strength

Deadlift 3×5 @80-90%, weight should be challenging but form should be tight.

Conditioning

“Nasty Girls”

3 Rounds for time:

  • 50 Air Squats
  • 7 Muscle-ups (scale: 2 ring rows + 2 ring dips or 1 false grip ring pull-ups + 2 ring dips)
  • 10 Hang power cleans (135/95)

Solidarity Edition Inov8s

Wednesday 2013.12.11

Dec 10, 2013

Strength

5 Repetition maximum front squat, then one drop set @ -10%

Conditioning

“the Gunter ’13”

Two rounds for time:

  • 41 kettlebell swings (53/35)
  • 30 Push Press (95/65)
  • 20 Calorie Row
  • 10 Burpees

Tuesday 2013.12.10

Dec 9, 2013

Strength

12 minutes to find a 3RM Hang Snatch, then 2×3 @ 90%

Conditioning

12 Minutes, as many rounds as possible:

  • 40 Double Unders
  • 8 Burpees
  • 5 Strict Pull Ups

Monday 2013.12.09

Dec 8, 2013

All classes are on schedule for Monday; be careful driving in the winter weather!

Strength:

Establish a 5 repetition maximum high-bar back squat, then two drop sets @-10

Conditioning:

4 rounds for time of:

  • 14 Shoulder Touches (alternating)
  • 14 Lunges (with dumbells or kettlebells @ 40-60% BW)
  • 14 Wall Ball (20/14)
12 minute time cap.

Cash Out:  4×10 Weighted Sit-ups, as heavy as possible

Saturday 2013.12.07

Dec 6, 2013

Strength:

Make up strength work from earlier in the week

Conditioning:

“DT”

Five rounds for time of:

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans (155/105)
  • 6 Push Jerks (155/105)

“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and son T.J.