Tuesday 2014.06.10
Stength
Fitness: Work up to a heavy single Snatch DL + Hang Snatch
Performance: 1RM Snatch
Conditioning
6 Rounds:
- :40 Row for max calories
- Rest :40
- :40 Max Kettlebell Snatch (53/35)
- Rest :40
Monday 2014.06.09
This Saturday, June 14th is bring a friend day. If you have any friends or family you’d like to lead on one of our infamous Saturday team workouts, please bring them out!
Strength
Fitness:
1) 3×5 Back Squat (+0-5lbs)
2) 3×5 Press (+0-2.5lbs)
Performance:
1) 4×5 Squat (+0-5lbs)
2) 4×5 Press (+0-2.5lbs)
Conditioning
15-12-9:
- Dumbbell Thrusters*
- Strict Pull Ups
*Challenge yourself on the thrusters
2014.06.07 Saturday
Teams of 2,
1) 8 minutes to establish a max 30 second weighted plank
2) Complete 3 Rounds:
4x 200m relay, then 2 Rounds I-go-you-go format:
- 8 Pendlay Rows*
- 8 Burpees over Box (20″)
- 8 Push press*
*Go as heavy as you can while maintaining proper form on both movements
Friday 2014.06.06
Strength
1) Establish a Max 3 Position Clean: High Hang, Hang, then Ground
2) Every Minute on the Minute for 5 Minutes: 2 High Hang Cleans @ 85-90% of 1
Conditioning
6 Rounds:
- :30 Max Double Unders
- Rest :30
- :30 Max American-Style Kettlebell Swings (53/35)
- Rest :30
Wednesday 2014.06.04
Strength
Fitness: 3×5 (+0-5lbs) Front Squat
Performance: 6 Repetition Maximum Front Squat
Conditioning
Fitness:
3 rounds for time:
- Run 400m
- 15 Pull-ups
- 15 Burpees
Rest 2 Minutes
Performance:
4 rounds for time:
- Run 400m
- 15 Chest to Bar Pull-ups
- 15 Burpees
Rest 2 Minutes