Monday 2014.05.19

May 18, 2014

Strength

Every minute on the minute for 10 minutes: 2 Jerks – no racks & no misses, keep things tight.

Conditioning

• 10-9-8-7-6-5-4-3-2-1 Strict Pull ups
• 1-2-3-4-5-6-7-8-9-10 Dual-Kettlebell Thrusters (53/35)

Saturday 2014.05.17

May 16, 2014

Working in teams of 4:

Each team will use 15 minutes to establish a max clean (score is combined max lifts)

Rest 5 minutes

Gather the following equipment:

Kettlebell (53/35)
Wallball (20/14)
Hammer (10/8)
Sandbag (50)

On “3-2-1-go” pick up all the equipment.
All equipment must stay off the ground until it is not longer needed.
Example: After the 100 hammer strikes, the hammer can be discarded.
There is a 10 burpee penalty for all team members for letting equipment touch the ground early. All equipment must stay off the ground during the burpee penalty as well.

Complete the following:

• 100 Hand Release Push-ups
• 100 Hammer strikes on tire
• 100 Sit-ups
• 100 Wall Ball
• 100 Squats
• 100 KB Swings
• 800m Sandbag run (all team members must run)
• 100 Pull-ups

Two people can work at a time (depending on the movement e.g. one hammer = one person working; push-ups two can work)

Atomic Teamer

Friday 2014.05.16

May 15, 2014

Strength

Fitness: 3×5 Back Squat (+0-5lbs from last workout)

Performance: 2RM Back Squat

Conditioning

4 Rounds:

• 8 Pendlay Rows (115/75)
• 10 Overhead Squats (115/75)
• 12 Wall Ball (20/14)
• 50 Double Unders

Rest 1 minute

Tuesday 2014.05.13

May 12, 2014

Strength

1) Fitness:

Snatch Deadlift with 3 count pause below knee + Hang Snatch + Overhead Squat

Performance:

Pause Snatch (3 counts below knee) + Hang Snatch

2) EMOM 5 above @ 75-85% (no misses)

Conditioning

12 minutes, as many rounds as possible:

• 30 Kettlebell Overhead Walking Lunges (53/35, 15L/15R, one KB)
• 15 Toes-to-Bar
• 30 Kettlebell Snatches (53/35)
• 15 V-Ups