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Wednesday 08/19/15 Posted by admin on August 18, 2015 • No comments

A. Warm-Up, 3x:
:30 Box Stretch
10 Scap Pull-Ups
10 Push-Ups

B. Strength
1. Max Rep Strict Pull-Ups
2. 5 sets @ 60% of max rep
3. 3 sets @ 30% of max rep weighted

C. Midline Work
3 sets:
30 Weighted Sit-Ups
30 Back Extensions
-rest 2-3:00

 

Tuesday 08/18/15 Posted by admin on August 17, 2015 • No comments

A. Warm-Up: 3x,
10 Good Mornings w/BB
10 Pistols
-controlled down, no ascending
10 Shoulder Touches

B. Deadlift 3×3 @85%

C. RDL 4x 8 @40% of DL

D. For Time:
1000m Row
50 Burpees
800m Run

Saturday 08/15/15 Posted by admin on August 14, 2015 • No comments

In Teams of 2,
AMRAP 25:00

400m Run (Together)
50 In-unison lunge steps (each holding one DB)
30 Pull-ups (Each)
50 In-Unison Squats
30 Pull-Ups (Each)
50 In-Unison Lunge steps (each holding one DB in opposite hand)
400m Run (Together)

Friday 08/14/15 Posted by admin on August 13, 2015 • No comments

A. Back Squat
3 @ 70%
3 @ 80%
1+ @ 90%
5×10 @ 60%

B. 1000m Row T.T.

 

Thursday 08/13/15 Posted by admin on August 12, 2015 • No comments

A. 10:00 Mobility Work
-Coaches Choice

B. Complete in 15:00
-15 Snatch @ 70%
-10 Snatch @ 75%
-5 Snatch @ 80%

C. In Teams of 2:
Complete 150 Ball Slams
-75 Each

 

 

Wednesday 08/12/15 Posted by admin on August 11, 2015 • No comments

A. Warm-Up: 3 rounds,
10 Shoulder Touches
Max Effort HS Walk

B. Ring Dips 5-5-5-5-5
-Weighted

C. AMRAP 15:00
15 Deadlifts 185m/135w
15 HRPU
15 Over the Box Jumps 24m/20w

 

 

Monday 08/10/15 Posted by admin on August 9, 2015 • No comments

A. Warm-Up:
Bear Complex 7-7-7
1. Empty Barbell
2. Add 20-30 lbs
3. Add 20-30 lbs

-1 Bear Complex= Power Clean + Front Squat + Push Press + Back Squat + Push Press

B. Power Conditioning:
0-5:00: 21 Thrusters @ 95m/65w, 21 CTB Pull-Ups
5:00-10:00: 15 Thrusters @ 135m/95w, 15 CTB Pull-Ups
10:00-15:00: 9 Thrusters @ 185m/135w, 9 CTB Pull-Ups