May 8, 2017
Strength
Back Squat
- 4 x 8-10 @ 30X0, building to heavier than last week.
Conditioning
For Time:
*Complete 3 thrusters (95/65) every minute on the minute including the first.
*10:00 time cap
Compare to 2015.05.22 & 2014.12.17
May 7, 2017
Strength
In 15:00 build to a heavy of the following complex:
- Snatch Deadlift + High Hang Power Snatch + High Hang Squat Snatch
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 15:00:
- 15 Kettlebell Swings (35/53)
- 7/10 Calorie Bike or Row
May 5, 2017
This is Coach Erica’s final day in Charlottesville! This workout is the first team workout she ever did at Solidarity on September 5th 2013 with Gabby (see picture above).
In teams of two, complete AMRAP in 40 minutes. Work in any order. Order can change each round. Once started, each station (except burpees) must be completed before moving to the next (Pro-tip: spread the burpees out at times when you are waiting for equipment). Everything must be completed before moving to the next round.
- 160m Sled drag (300/200), partners can work together, take turns, or any combination of the two. They can pull or push, together or separately, just move the sled through the 160m course.
- 6 x 16′ Rope Climbs, one partner working at a time
- 800m Seabag Carry (50/35- one seabag per team), partners can work together, take turns, or any combination of the two. Just move the seabag through the 800m course.
- 50 Sledgehammer strikes (10/8), one partner working at a time. Hit the tire like you mean it.
- 10 Big Tire Flips, partners can work together, take turns, or any combination of the two. If you can’t lift the big tire as a team, you may recruit one coach or one opponent team member to assist.
- 50 Slam Ball (40/30), one partner working at a time. Slam the ball like you mean it
- 60 Burpees, one partner working at a time. Burpees can be split up throughout the round at teams’ discretion.
May 4, 2017
Strength
Deadlift
Conditioning
Run the following distances:
- 600m @ 85% of mile pace
- Rest 1:30
- 600m @ 85% of mile pace
- Rest 2:00
- 200m @ 105% of mile pace
- Rest 1:30
- 200m @ 105% of mile pace
- Rest 2:00
- 400m @ 85% of mile pace
- Rest 1:30
- 40om @ 85% of mile pace
- Rest 2:00
- 200m @ 105% of mile pace
- Rest 1:30
- 200m @ 105% of mile pace
In case of rain:
Bike or Row the following:
- 50/35 calories
- 40/30 calories
- 30/20 calories
- 20/15 calories
- 10/7 calories
Rest 1:1
May 3, 2017
Strength
1A) Strict Press
- 4 x 7-9 @ 20X1 at last week’s heaviest weight
1B) Single Arm Dumbbell Row
Or for those who would like to continue working on the pull up program, complete:
Scap Pull Up + Assisted Pull Up
This means you will perform 5 scap pull ups then 2 assisted pull ups with out coming off the bar.
Conditioning
Every minute on the minute for 21:00:
- Minute 1: Burpee Box Jump Overs x 10
- Minute 2: Kettlebell Snatch x 7 each arm (53/35)
- Minute 3: Calorie Bike x 12/8
