Dec 5, 2014
Team Nike getting ready to roll
Don’t forget: holiday movie night at the gym at 1830 tonight! We’ll provide some popcorn and will likely order out for pizza. Bring a chair/blanket, $ for takeout, and your beverages of choice.
Working in Teams of 4:
- Complete as many strict pull ups as possible in 6 minutes, OPWAAT
rest 2 minutes then 3 rounds of:
- 15 Ring Dips
- 15 Deadlifts (225/155)
- 15 Slam Ball (40/30)
- 15 Calorie Row
Each person starts at a different station. Individuals cannot move to the next station until everyone is done with their 15 reps. Everyone must complete 3 rounds at each station.
Dec 4, 2014
Strength
Every Minute on the Minute for 10 minutes:
Fitness: 1 Hang Clean + 2 Jerks
Performance: 1 Clean + 2 Jerks at 80% of max clean and jerk
Performance
“Fran”
21-15-9
- Thrusters (95/65)
- Pull Ups
Dec 2, 2014
Strength
Option 1) Utilizing 94% of load from last week (90%), Front/Back Squat, 6 x 3-6
Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.
Option 2) Same as above, but three or four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option.
Conditioning
9 minutes, as many rounds as possible:
- 30 Double Unders
- 10 Sit Ups
- 5 Target Burpees – 6″ above standing reach
Dec 1, 2014
Strength
1a) Bench Press
Fitness: 3×5 Linear Progression
Performance: 2×3@ 85%, 1×3+@85%
1b) Pendlay Rows
3×8 AHAP with perfect form (no bouncing)
Conditioning
Teams of 2, 8 total rounds, alternating whole rounds:
- 250m Row
- 20 Hand Release Push Ups
- 15 Kettlebell Swing (53/35)
