Tuesday 2014.03.31
Strength
Back Squat- work up to a heavy set of 3, then two drop sets @ 90%
Conditioning
8 minutes, as many rounds as possible:
- 10 Pull Ups
- 5 Man Makers (30-40% / 40-60% of BW)
Christmas Day Crew
Monday 2014.03.31
We have a great group for our Spring Boot Camp!
Strength
Hang Snatch, work up to a heavy single
Conditioning
5 Rounds:
- 2 minutes to run 200m, one (once you stop swinging or time runs out you are done) max effort set of kettlebell swings (53/35) in time remaining. Record number of swings each round.
Rest 90 seconds
Saturday 2014.03.29
Strength
Thruster; work up to a heavy triple, after warming up use no more than 3-4 sets.
Conditioning
Choose either A, B, or C:
A) Thrusters (95/65) & Bar-Facing Burpees
15-12-9-6-3
B) Thrusters & Bar-Facing Burpees
18-15-12-9-6-3
C) Thrusters & Bar-Facing Burpees
21-18-15-12-9-6-3
Friday 2014.03.28
Strength
1A) 3×10 Weighted Behind-the-Head Sit-Ups AHAP
1B) 3×20 Chinese Dumbbell Rows AHAP
Conditioning
Four rounds:
- 20 Kettlebell Snatches
- 50 Double Unders
Rest 1 Minute
Wednesday 2014.03.26
Strength
Floor Press 3-3-3-3
Conditioning
21-15-9
- Deadlift (225/155)
- Ring Dips or Hand Release Push Ups
10 minute time limit
Cash Out
Every Minute on the Minute for 10 Minutes
- Odd: 6-8 Cuban Press
- Even: 8-10 Banded Face Pulls