Jun 17, 2015
Strength
Fitness: Bench Press, 3×5 Linear Progression
Performance:
Bench Press, 1RM:
- 30-50% x8 Rest 1-2 minutes
- 60% x5 Rest 1-2 minutes
- 70% x3 Rest 1-2 minutes
- 80% x1 Rest 2 minutes
- 90% x1 Rest 3 minutes
- 100% x1 Rest 3 minutes
- +2-5% x1 (Find Max, rest 3 minutes between attempts)
Conditioning
Fitness:
1) Complete as many reps as possible in 5 minutes of ascending ladder:
- 1 Pull Ups
- 25 Double Unders
- 2 Pull Ups
- 25 Double Unders
- 3 Pull Ups…
Rest 5 minutes then,
2) Complete as many reps as possible in 5 minutes of ascending ladder:
- 1 Wall Ball
- 1 Burpee
- 2 Wall Balls
- 2 Burpee
- 3 Wall Balls
- 3 Burpee…
Performance (& those testing 1RM Deadlift Friday):
1) Deadlift, 4×3 at 70-80%, resting 90 seconds. Focus; practice the movement with purpose and intensity.
Optional Cashout:
2) Choose one of the the Ftiness AMRAPs above.
Jun 15, 2015
Reminder: We will be maxing Bench Press on Wednesday and Deadlift on Friday!
Strength
15 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.
Conditioning
Every 5 minutes, for 30 minutes (6 sets):
- Row 500 Meters
- 25 Double Unders
- 5 Box Jumps (30/24)
Jun 14, 2015
Reminder: We will be maxing Bench Press on Wednesday and Deadlift on Friday!
Strength
1) Fitness: Every minute on the minute (EMOM) for 10 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 10 minutes one snatch, start at 70% and work up.
2) Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 5RM
Optional Independent Work:
3a) 4×8 Strict Toes to Bar
3b) 3×12 Dual Kettlebell Lunges (in proper KB front rack) AHAP
Jun 12, 2015
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
0845 Weightlifting
1) Clean & Jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with one miss allowed.
2) Front Squat 1RM with a one second pause, then 2×3 @ 80%
1000 CrossFit
Team “Bulger”
Teams of two, 10 rounds for time, OPWAAT, alternating whole rounds:
- Run 150 meters
- 7 Chest to bar pull-ups
- 135 pound Front squat, 7 reps
- 7 Handstand push-ups
Jun 12, 2015
Strength
Fitness: 1) Press, 3×5 Linear Progression
2) 3×3 Push Press @ +10-20% LP weight
Performance: Establish a 3RM push press.
Conditioning
As many rounds as possible in 20 minutes of the ladder:
- 1 Legless Rope Climb (scale using feet or with 8 ring rows)
- 4 Kettlebell Snatches (53/35)
- 4 Burpees
Rest 30 seconds
- 1 Legless Rope Climb
- 8 Kettlebell Snatches (53/35)
- 8 Burpees
Rest 30 seconds
- 1 Legless Rope Climb
- 12 Kettlebell Snatches (53/35)
- 12 Burpees
Rest 30 Seconds…
