Wednesday 2017.04.19

Apr 18, 2017

Erica weighted dip

Strength

Back Squat

  • 3 x 10-12 @ 30X0

Try and go a little heavier than last week.

Conditioning

3 Sets:

  • 1:00 of Dumbbell Box Step Ups (25/35)
  • 1:00 Rest
  • 1:00 of Burpees
  • 1:00 Rest
  • 1:00 of Kettlebell Snatch (35/53)
  • 1:00 Rest

Tuesday 2017.04.18

Apr 17, 2017

Brad Hugo Run

Strength

In 15:00 build to a heavy of the following complex:

  • Clean Deadlift + High Hang Power Clean (1+2)

1+2 means 1 clean deadlift and 2 high hang power cleans.

Conditioning

Complete as many rounds as possible in 10:00:

  • 10 Goblet Hold Walking Lunge Steps (35/53)
  • 10 Box Jumps (20/24)
  • 10 Kettlebell Swings (35/53)

Monday 2017.04.17

Apr 16, 2017

chelsea trip morty run

Strength

4 Sets:

  • 5-10 Push Ups @ 5015
  • 10-20s False Grip Hold

Rest as needed between exercises.

4 Sets:

  • 5-10 False Grip Ring Pull Ups @ 3111
  • 10-15 Dumbbell Overhead Tricep Extension

Rest as needed between exercises.

Conditioning

Complete as many rounds and reps as possible in 14:00:

  • 400m Run
  • Max Unbroken Strict Toes to Bar
  • Max Kipping Toes to Bar

You will complete as many strict toes to bar as possible without coming off the bar. Then once you are unable to perform strict toes to bar, without coming off the bar, complete as many kipping toes to bar as possible. You will have two scores: total strict toes to bar and total kipping toes to bar.

Saturday 2017.04.15

Apr 14, 2017

andrew staged

Teams of 4, one person working at a time, 30 minute time cap:

  • 1 Mile Run (together)
  • 80 Shoulder to Overhead
  • 200 Calories Air Bike
  • 80 Hip Power Cleans
  • 2,000m Row
  • 80 Hang Squat Snatch

Same weight for all movements, choose a weight you can move confidently for all three.

Friday 2017.04.14

Apr 13, 2017

Hugo wants to play

Strength

1A) Strict Press

  • 3 x 10-12 @ 20X1

1B) Single Arm Dumbbell Row

  • 3 x 10

OR

Pull Up Negative

  • 3 x 10-20s

You have the option of doing the rows or the pull up work. The pull up work is a great option for those who have been on the pull up program and would like to continue to work on towards a pull up.

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 15:00:

  • 10 Box Jump Overs (20/24)
  • 10 Wall Balls (14/20)

Pull Up Program Week 12

You will do this work two times this week.

  • In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
  • After every set of chin ups, perform 3-5 push ups @ 4010.

This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.