Thursday 2013.07.18

Jul 17, 2013

Strength:

A: Press, 3×8 @70%

B: 1RM Press

Conditioning:

For time:

  • 5 Wall Walks
  • 25 Air Squats
  • 45 Double Unders
  • 15 Burpees
  • 5 Wall Walks
  • 15 Burpees
  • 45 Double Unders
  • 25 Air Squats
  • 5 Wall Walks

Tuesday 2013.06.18

Jun 17, 2013

Mobility:

Shoulders/Overhead

Strength:

Press

Conditioning:

“Baseline”

For time:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Compare to 2013.01.31 and/or your intro session

Saturday 2013.04.13

Apr 12, 2013

Congratulations to all of our athletes who made amazing lifestyle changes over the past two months. You guys all worked really hard and it showed! Now you get to test your progress on the baseline…

WLC Benchmark

12 minutes, as many rounds as possible:

  • 5 Burpees
  • 10 Sit Ups
  • 15 Air Squats

Compare to 20130216.

Monday 2013.04.08

Apr 7, 2013

Strength:

A/B/C: Back Squat

Conditioning:

1 Mile Time Trial- compare to 2012.11.26

Recover, then:

  • 1 min max burpees

    • rest 30 seconds

  • 1 min max sit ups

    • rest 30 seconds

  • 1 min max air squats

Thursday 2013.03.21

Mar 20, 2013

Bring A Friend Day!

Team mini-“Murph” for time:

  • Run 400m 
  • 50 Pull Ups
  • 100 Push Ups
  • 150 Air Squats
  • 400m Run

*Runs are done together! Teams can partition the rest of the workout however they like, but only one partner may be working at a time.