Friday 2014.06.27
Strength
Fitness: 3×5 Back Squat (+0-5 lbs)
Performance: 3RM Back Squat
Conditioning
30-20-10:
- Single Arm KB Thruster (53/35) (split reps between sides)
- Pull Ups
Monday 2014.06.23
Strength
Fitness: 3×5 Back Squat (+0-5 lbs)
Performance: 4×5 Back Squat (+0-5 lbs)
Conditioning
“Helen”
3 rounds for time:
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Saturday 2014.05.10
Teams of four, one person working at a time except where specified:
- 800m Sandbag Run (all together, one sandbag per team 50/35)
- 60 Clean & Jerk (115/75)
- 60 Pull-ups
- 20 Synchronized Burpees (all together)
- 80 Wall Ball Shots (20/14)
- 80 Box Jump Overs (Touch on top, 24″/20″)
- 200m Kettlebell Farmer Carry (all together, two KBs per team, 53/35)
- 100 One-Arm Dumbbell Snatches (50/35)
30 minute time limit.
Atomic Teamer
Monday 2014.04.14
Wine Expo & Gun Show
Strength
Fitness:
1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)
Performance:
1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)
*Add between zero and five pounds to your last 3×5 or 4×5.
Conditioning
“Fran”
21-15-9:
- Thrusters (95/65)
- Pull Ups
Monday 2014.03.24
Strength
1) Work up to a heavy 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean
2) Every minute on the minute for 10 minutes
- Odd: 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean @ 80-85% of above
- Even: 6 Hand Stand Push Ups
Conditioning
“Helen”
3 rounds for time of:
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups