Saturday 2017.05.20

May 19, 2017

zach jumping over photographer

0730 Roger’s 50th Birthday 50k Row Begins

0845 Weightlifting

1000 CrossFit

Working in teams of four, for time:

  • 400m Farmers Carry (70/53, two bells, EMOM 5 Burpees for everyone)
  • 75 In-Unison KB Swings (70/53) – 2 people working, 2 people resting
  • 75 In-Unison Goblet Squats (70/53) – 2 people working, 2 people resting
  • 75 in-Unison Jumping Lunges, synced at full extension at top
  • 400m run (together)

Friday 2017.05.19

May 18, 2017

tim and scott hanging

Strength

Deadlift

  • 4 x 4-6 @ 3131

Conditioning

Every minute on the minute for 21:00:

  • Minute 1: Assault Bike x 12/8
  • Minute 2: Alternating Dumbbell Snatch x 12 (70/45)
  • Minute 3: Double Unders x 30

The following workout is for those doing the Whole Life Challenge.

Complete as many rounds as possible in 7:00:

  • 10m Shuttle Run x 2
  • 2 Burpee Box Jump Overs
  • 10m Shuttle Run x 2
  • 4 Burpee Box Jump Overs
  • 10m Shuttle Run x 2
  • 6 Burpee Box Jump Overs

And so on up the ladder until the 7:00 has expired.

Thursday 2017.05.18

May 17, 2017

coker and tall pull ups

Strength

1A) Strict Press

  • 4 x 5-7 @ 20X1

1B) Bent Over Double Kettlebell Row

  • 4 x 10

Or, for those on the pull up program, complete Banded Pull Ups

  • 4 x 3-6

Conditioning

Complete as many rounds as possible in 20:00:

  • 400m Run @ 80% of mile pace
  • 100m Sprint @ 110% of mile pace

Wednesday 2017.05.17

May 16, 2017

trip and co rope climbs

Strength

Back Squat

Performance:

  • Establish a 10 rep max.

The first rep is a 10 second descent and 10 second pause in the bottom. The rest of the set has no tempo restriction.

Then complete, with no tempo restriction at the same weight:

  • 2 x 10

Fitness:

  • 3 x 8-10

The first rep is a 10 second descent and 10 second pause in the bottom. The rest of the set has a 30X1 tempo restriction.

Conditioning

“Cindy”

Complete as many rounds as possible in 20:00:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Tuesday 2017.05.16

May 15, 2017

Brig Haley sled

Strength

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

  • Clean Deadlift + High Hang Power Clean + High Hang Squat Clean

Conditioning

3 Sets:

Complete as many rounds as possible in 3:00:

  • 12 Box Jumps (20/24)
  • 12 Dumbbell Power Cleans (25/35)
  • 12 Dumbbell Push Press (25/35)

Rest 3:00