Saturday 2014.05.24

May 23, 2014

Schedule Updates!

We will be open for ONE workout on Memorial Day at 1130.

Wednesday Olympic Weightlifting is currently on hiatus.

Working in teams of 4, one person working at a time (except during static holds and otherwise specified):

Athletes 1&2 work – one of Athletes 3&4 must hold plank position for reps to count:
20 HSPUs
30 Deadlifts (225/155)
60 Box Jumps (24″/20″)
——————
All 4 working:
400m Run (all 4 together)
40 Cleans (135/95)
4×30 Wall Ball relay (each athlete must complete 30 reps before next athlete begins) (20/14)
40 Cleans
3 line sprints each relay style – lines set at (5m/10m/15m)
——————
Athletes 3&4 Work – one of Athletes 1&2 must hang from the bar for reps to count:
60 Box Jump Overs
30 Deadlifts
20 HSPUs

Atomic Teamer

Friday 2014.05.23

May 22, 2014



Strength

Bench Press: work up to a heavy set of 5 with perfect form.

Conditioning

Today’s WOD was a special request by MJ. Be sure to thank her…enjoy!

“Contractions”

  • 20 Toes to bar
  • 40 Burpees

Rest 3 Minutes

  • 15 Toes to bar
  • 30 Burpees

Rest 2 minutes

  • 10 Toes to Bar
  • 20 Burpees

Rest 1 minute

  • 5 Toes to Bar
  • 10 Burpees

Rest 30 Seconds

  • 5 Toes to Bar
  • 10 Burpees

Wednesday 2014.05.21

May 20, 2014

Strength

Work up to a heavy double Turkish get-up

Conditioning

1a) 3x80m Sled Drag (AHAP without stopping)
1b) 3×20 Dumbbell Row (10L/10R, AHAP)
1c) 3×10 Romanian Deadlift (AHAP w/ perfect form)
1d) 3×15′ Rope Climb

Tuesday 2014.05.20

May 19, 2014

Strength

Fitness: 2RM Hang Snatch

Performance: 2RM Snatch

Conditioning

“Based on a True Story”

  • 50-40-30-20-10  Double Unders
  • 15-12-9-6-3 Behind the Head Weighted Sit Ups (AHAP without long pauses between reps)

300m run after every round