May 31, 2017
Strength
Back Squat
Performance:
The first rep you will perform a 10 second descent and a 10 second pause in the bottom. The following nine reps have no tempo restriction. Then you will complete:
- 2 x 10 @ your 10 rep max just established.
These 2 sets have no tempo restriction.
Fitness:
The first rep you will perform a 10 second descent and a 10 second pause in the bottom. The following 7-9 reps have a 30X1 tempo.
Conditioning
3 Rounds:
- 28 Wall Balls (20/14)
- 14 Pull Ups
Rest 1:30 between rounds.
The goal of this workout is to try and do your wall balls as close to unbroken as possible. Choose a wall ball weight that you are confident you will get the first round unbroken, but it will get difficult to do the second and third rounds unbroken.
May 30, 2017
Strength
Strict Press
Rest 60 seconds between sets.
Conditioning
3 Rounds:
Rest 2:00
May 29, 2017
Strength
In 15:00, build to a heavy of the following complex:
- Clean Deadlift + Clean Pull from above the knee + Hang Power Clean
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 15:00:
- 12/8 Calorie Bike or Row
- 10m Burpee Broad Jump
- 8 Jumping Lunges
May 28, 2017
There will be ONE class today at 1000. Childcare is ON.
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
“Whitten”
5 Rounds for time:
- 22 Kettlebell Swings (53/70)
- 22 Box Jumps (20/24)
- 400m Run
- 22 Burpees
- 22 Wall Balls (14/20)
Compare to 2013.01.01.
You have the option to do this solo or on a team.
May 26, 2017
“ZStar”
Working in teams of 2 or 3, OPWAAT, :
- 90 Wall Ball (20/14)
- 7 High Five Synchro Burpees
- 29 Squat Cleans (135/95)
- 7 High Five Synchro Burpees
- 29 Power Snatches (135/195)
- 7 High Five Synchro Burpees
- 29 Squat Cleans (135/95)
- 2013m Row
