Tuesday 2014.06.17
Strength
1A) 5×2 16′ Rope Climb
1B) 2-2-2-2-2 Turkish Get Ups–work up to a heavy double (1L/1R)
Conditioning
100 Burpees over the Box
Every minute on the minute, 2 ground to overhead (115/75).
15 minute time cap.
Monday 2014.06.16
Heads up: we are CLIMBING ROPES Tuesday, be prepared.
Strength
Fitness:
1) 3×5 Back Squat (+0-5lbs)
2) 3×5 Press (+0-2.5lbs)
Performance:
1A) 4×5 Back Squat (+0-5lbs)
1B) 4x Max strict HSPU followed by max kipping HSPU w/o coming off of wall
Conditioning
1 Mile Time Trial
Saturday 2014.06.14
Bring a Friend Day!
Working in Teams of 4…
Event 1:
8 Minutes, as many Burpees as possible–one person one working at a time.
Event 2:
As many rounds as possible in 20 minutes of
- Line Sprint Relay (10/20/30m)
- 10 Pull Up Relay
- 250m Row Relay
- 15 Wall Ball Relay
Atomic Teamer
Friday 2014.06.13
Strength
Fitness:
3×5 Squat (+0-5lbs)
Performance:
5RM Back Squat
Conditioning
“Mordor”
12 minute ascending ladder of:
- 4 Ring Dips or Push Ups
- 4 Goblet Squats (1 kettlebell)
- 4 Ring Rows
- 4 Goblet Lunges (walking, /w same kettlebell)
- 6 Ring Dips or Push Ups
- 6 Goblet Squats
- 6 Ring Rows
- 6 Goblet Lunges
- 8 Ring Dips or Push Ups
- 8 Goblet Squats
- 8 Ring Rows
- 8 Goblet Lunges
- 10…
Wednesday 2014.06.11
Strength
Work up to a heavy set of 3 Push Jerk
Conditioning
4 Rounds:
- 10 Toes to Bar
- 15 Burpees
- 40 Double Unders
Rest 1 minute