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20 Apr 2015

042115

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Conditioning: Complete for time

Run 600m
Row 800m
Run 1000m
Row 1000m
30 Pull-ups
30 Push-ups

19 Apr 2015

042015 – Patriots Day

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Strength: Back Squat

4×8 – straight sets

ABS: 100 reps from the hang position

Limited Class Schedule: 6am, 7am, 5:30pm

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18 Apr 2015

041915

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Complete as a relay in a team of 3-4

Reps of 9-6-3 for time
Strict handstand pushups
Hang power cleans, 160/110
Burpees

17 Apr 2015

041815

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Complete for time

Row 5000m

Every 1000m step out from the rower and perform 3 rope climbs

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16 Apr 2015

041715

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Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/105

15 Apr 2015

041615

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AMRAP 20

10 Alternating DB Snatches, 55/35
10 Alternating Pistols
10 Burpees

Strength does not come from physical capacity. It comes from an indomitable will.
~Mahatma Ghandi

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14 Apr 2015

041515

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They didn’t what it good. They wanted it Wednesday.
~ Robert Heinlein

Skill/Strength:
A. Turkish Get-up – 3 each arm x 6 sets
B. Push-ups (submax effort) x 6 sets at a 2121 tempo

Power/Endurance: EMOM 10
2 Snatch

Snatches are full squats and add weight as you are able

13 Apr 2015

041415

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Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time (10 min cap)
Power Clean, 135/95
Pull-ups

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12 Apr 2015

041315

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It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

~ Theodore Roosevelt

Complete for time

Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

12 Apr 2015

041215

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Strength: Deadlift
3-3-3-3-3

Conditioning: Reps of 30-23-18-15 for time
Wallball, 20/14
KB Swings, 32kg/24kg

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