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07 Apr 2015

040815

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Strength: Back Squat 2RM
Perform 7 sets of 2 reps

Conditioning: Row (calories)
Repeat 5 rounds of a 30 calorie row for time

rest 1:00 between efforts

06 Apr 2015

040715

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Strength: EMOM 12 – 3 Clean and Jerk
continue to add  weight as you are able

Conditioning: AMRAP 10
10 Deadlift, 155/100
10 AbMat Sit-ups

Edward Korona Jr Usbf liked this post
05 Apr 2015

040615

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Conditioning: Complete reps of 21-15-9 for time

Bodyweight Back Squats
Burpees

Skill/Strength: Abs – accumulate 10 minutes of ab work

04 Apr 2015

040515

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Strength: Shoulder Press – 3RM

Conditioning: “Helen” with a Partner

With a partner each complete 4 rounds, relay style while alternating every movement
Run 400m
21 KB swings
12 Ring Rows

Edward Korona Jr Usbf liked this post
03 Apr 2015

040415

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Strength/Skill:

A. Pull-up Ladder
Perform 4 sets of pull-ups with a rotating group of 3-4 people:
1 rep
2 reps
3 reps
4 reps
5 reps
6 reps
B.Push-up Ladder
Complete 4 sets of push-ups with a rotating group of 3-4 people:
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps

Conditioning Test:

Tabata Squats
Complete 8 rounds of 20 sec work followed by 10 sec rest. Perform max reps in each round. Score is total repetitions from all 8 intervals.
02 Apr 2015

040315

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AMRAP 20 – Rope/PS/OHSQTS/Burp
Complete as many rounds as possible in 20 minutes of:

1 rope climb
then
3 rounds of
5 Power Snatch, 75/55
7 OH Squats, 75/55
9 Burpees

Joseph Davin liked this post
02 Apr 2015

040215

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Strength/Skill: Weighted Ring Dips
5-5-5-5-5

Work up to a max weight for 5 reps on the ring dips.

 


MetCon: Row 4 min for Max Distance
3 rounds of 4 minutes for max distance

rest 3 minutes between efforts

31 Mar 2015

040115

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Test: Max Pull-ups

Warm up and then take 3 attempts at finding your max reps on pull-ups. This will be your baseline we will be retesting on June 1.

Conditioning: “UNBREAKABLE”

15 Unbroken Wallball Shots, 20/14
30 Unbroken Double Unders

To be completed as Rx all reps must be completed UNBROKEN.

30 Mar 2015

TUESDAY 3/31/15

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“300FY”

Max calories in 10 minutes on the Airdyne or erg.

29 Mar 2015

MONDAY 3/30/15

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Front squat 3-3-3-3-3 reps

Post loads to comments.


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