Friday 2017.10.13

Oct 12, 2017

Strength

4 Rounds:

  • 2-5 Muscle Ups

or

  • 5-7 Swinging Ring Pull Ups

or

  • 5-7 Ring Swings

Rest 1:00-2:00 between rounds.

Then…

4 Rounds:

  • :30 Max Strict Handstand Push Ups

or

  • :30 Max Box Handstand Push Ups

or

  • :30 Max L-Seated Dumbbell Press

Rest 1:00 between rounds.

Conditioning

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

  • 20/15 Calorie Row or Bike
  • 18 Alternating Dumbbell Snatch (50/35)
  • 12 Toes to Bar

 

Thursday 2017.10.12

Oct 11, 2017

Strength

4 Sets:

  • 1.1.1 High Box Jumps
  • 8 Ball Slams

Rest as needed.

Conditioning

Complete as many rounds as possible in 4:00:

  • 12 Dumbbell Bench Press
  • 2 Rope Climbs

Rest 1:00

Complete as many rounds as possible in 4:00:

  • Calories on the Assault Bike

Rest 1:00

Complete as many rounds as possible in 4:00:

  • 60m Sled Drag
  • 15 Kettlebell Swings (70/53)

Rest 1:00

Complete as many rounds as possible in 4:00:

  • 50 Double Unders
  • 15 Air Squats

Wednesday 2017.10.11

Oct 10, 2017

Conditioning Preparation

Every :10 for 10 reps:

  • 1 Power Clean at working weight

The purpose of this preparation is to get an understanding for the timing we want you to maintain while cycling a heavy barbell. Count your breaths, look at the clock, and try to hold on to this timing when your heart rate is up in the middle of the conditioning.

Conditioning

3 Rounds for time:

  • 400m Run
  • 15 Burpees over the Bar
  • 15 Power Cleans (165/115)

Tuesday 2017.10.10

Oct 9, 2017

Strength

Back Squat

Performance: Every 2 minutes for 8 sets

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 90%
  • 3 x 10 @ 80%

Fitness:

  • 4 x 3-5 @ 22X1

Conditioning

Complete as many rounds as possible in 14:00:

  • 12 Dumbbell Front Squats (35/50)
  • 100m Farmer’s Carry (53/70)
  • 8 Box Jumps (24/30)

Monday 2017.10.09

Oct 8, 2017

Strength

Every minute on the minute for 12:00:

  • Slow Snatch Pull x 2 + Hang Snatch (Position 2)

Building

Conditioning

For time:

  • 400m Run
  • 21 Kettlebell Snatch (35/53)
  • 7 Bar Muscle Ups
  • 15 Kettlebell Snatch
  • 5 Bar Muscle Ups
  • 9 Kettlebell Snatch
  • 3 Bar Muscle Ups
  • 400m Run

Or

For time:

  • 400m Run
  • 21 Kettlebell Snatch (35/53)
  • 15 Chest to Bar Pull Ups
  • 15 Kettlebell Snatch
  • 12 Chest to Bar Pull Ups
  • 9 Kettlebell Snatch
  • 9 Chest to Bar Pull Ups
  • 400m Run