Monday 2015.02.23
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat 4x 4 to 6 @80-85%
Conditioning
- 1,000m Row
then, 4 Rounds:
- 10 Thrusters (95/65)
- 10 Pull Ups
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat 4x 4 to 6 @80-85%
Conditioning
then, 4 Rounds:
Conditioning
Teams of 4 – Divide into 2 Pairs
For time complete:
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Station 1:
Station 2:
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The team completes 25 burpees in unison then moves to the 2 stations. Both Stations begin working simultaneously.
P1 and P2 at Station1 begin to work on the S2OH\Ring hold – OH Hold\Ring Dips until both have done their 25 S2OH and 25 Dips and the 100 cal have been completed by the second team (Station 2). Then the teams switch and complete the other station. Finally, the team completes 25 more burpees in unison.
Atomic Teamer
Strength
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 3×6 @ 80-85%
1b) Pendlay Rows 3×6
Conditioning
5 minutes, as many rounds as possible:
Rest 1 Minute, then:
Strength/Skill
Every 90 seconds for 10 rounds (15 minutes) alternate:
Conditioning
“Quad Buster”
With a running clock:
0-2:00:
2:01-3:59:
4:00-10:00, AMRAP:
Skills
20 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.
Conditioning
4x 750m Row – row a consistent pace each piece with negative splits. Rest ~3 minutes between each piece.
Start at +:04 what your sustainable pace from Friday was and move :02 faster each time ending :02 faster.
For example, if Friday’s pace was 1:53 try the following: