Apr 22, 2014
Weigh-Ins
Wednesday is our “Mile to End all Miles” event. Come see history in the making. Legends will be born. Generations of children will carry the victor’s name. The race will kick off at 1825. If you are attending either the 1730 or 1830 class we are going to run things so that you will be able to spectate. It won’t take long… event details here.
Strength
Fitness: 3×5 Front Squat (+0-5 lbs)
Performance: 3RM Front Squat
Conditioning
12 minutes, as many rounds as possible:
- 10 Hand Stand Push Ups
- 10 Box Jumps (24/20)
- 200m Run
Apr 21, 2014
Strength
Fitness:
2RM Hang Snatch (utilize a proper snatch deadlift from ground)
Performance:
2RM Snatch
Conditioning
8 Minute AMRAP:
12 Pull Ups
12 KB Swings (70/53)
36 Double Unders
Apr 20, 2014
Strength
Fitness:
1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)
Performance:
1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)
*Add between zero and five pounds to your last 3×5 or 4×5.
Conditioning
22-16-10:
- Barbell Step Ups (20″, 115/75)
- Hand-Release Push Ups
- Sit Ups
Apr 18, 2014
Conditioning
5 minutes, as many rounds as possible:
- 5 Ground to Overhead (115/75)
- 7 Burpee over the Box
- 9 American Kettlebell Swings (53/35)
Rest 3 minutes, then:
Fitness:
- 80m Seabag Carry
- 1 Mile Run + extras
Performance:
- 160m Seabag Carry
- 2 Mile Run + extras
Apr 17, 2014
Strength
1) Fitness: 3×5 Back Squat (+0-5lbs from last workout)
Performance: 6RM Back Squat
2) 3×10 Chinese DB Rows
Conditioning
Teams of two, alternating movements, as many rounds as possible in 16 minutes:
- 50 Double Unders
- 20 Toes to Bar
- 20 Calorie Row
