Friday 2013.01.25
Strength:
A/B: Power Snatch
C: Bench Press
Conditioning:
- 10 Pull Ups
- 20 Push Ups
- 30 Sit Ups
- 40 Air Squats
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
Monday 2013.01.14
Mobilize:
Squat mobility
Strength:
Group A/B: Press & Back Squat
Group C: Back Squat
Conditioning:
“Crazy Eights”
8 minute AMRAP,
- 8 Dumbbell Snatches (45/30)
- 8 Sit Ups
- 8 Strict Pull Ups
Thursday 2013.01.10
Mobilize: Calves & Quadriceps Myofascial Work
Strength:
Group A/B: Front Squat & Deadlift
Group C: Deadlift & Accessory of Choice
Conditioning:
“Helen”
Three rounds for time of
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Mobilize: Couch Stretch
Saturday 2013.01.05
Mobilize:
2 minutes each side, shoulder mobilization with barbell
Conditioning:
Option 1:
“Cindy”
20 minutes, as many rounds as possible:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Option 2:
20 minutes, as many rounds as possible:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 KB Swings (70/53)
Thursday 2013.01.03
Strength:
Group A/B: Front Squat & Deadlift
Group C: Deadlift
Conditioning:
“Jackie”
For time:
- 1000m Row
- 50 Thrusters (45)
- 30 Pull Ups
