Tuesday 09.02.14

Posted: September 1, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Strength:
3×5 Back squat, across

Conditioning:
For Time:
400m run
30 Ring dips
30 Hang power cleans, 135/95#

Core:
30 Double KB/DB bent over rows, heavy
30 V-ups

Saturday 08.30.14

Posted: August 29, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up/Skill:
EMOM x 6
1:00 of DU’s
1:00 – Hang power snatch + OHS + Snatch balance, PVC
1:00 Free HS hold
*Repeat

Conditioning:
AMRAP 20
4 MU, ring or bar
12 Hang squat snatches, 75/55#
20 Burpees
*One partner works at a time. You must complete a full round before you tag out.

Friday 08.29.14

Posted: August 28, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds
High knees
Butt kicks
Broad jump
Walking lunges

Conditioning:
10:00 Running Clock
1 Mile run
ME T2B

Accessory Work: Not For Time
Complete 2 Rounds
20 Deadlifts, 165/105#
20 Sumo Deadlifts, same
20 Stiff-leg deadlifts, same
20 Weighted push-ups
Rest 2:00

Thursday 08.28.14

Posted: August 27, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
20 Walking lunges
15 Good mornings, 45/35#
10 Back squats, 45/35#
5 Snatch deads, 45/35#

Strength – 12:00
Find a heavy snatch deadlift

Conditioning:
AMRAP 10:
7 C2B
5 Front squats, 185/125#
200m run

Core:
30 Evil wheels

Tuesday 08.26.14

Posted: August 25, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up:
3 Rounds
100m run
20′ HS walk
5 Wallballs

Strength:
4×3 SLDL Deadlift, climbing (goal is to work to your max clean weight)

Conditioning:
For Time:
12 Power cleans, 185/125#
21 HSPU
9 Power cleans
15 HSPU
6 Power cleans
9 HSPU

Monday 08.25.14

Posted: August 24, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Burgener warm-up

Strength:
A. 3 Position squat snatch (floor/below knee/above knee). 2 @ 70%, 2 @ 75%
B. 3×2 Back squat @ 85%

Conditioning:

For Time
100 DU’s
50 Supine ring rows
50 HRPU
50 Sit-ups
50 KBS, 70/55#, 55/35#
100 DU’s

Saturday 08.23.14

Posted: August 22, 2014 in Uncategorized

Mobility – 7:00
6 Band exercises

Warm-up/Skill:
3 Rounds
30 DU’s
:30 L-hold on bar
5 OHS, 45/35#

Conditioning:
4 RFT:
10 OH walking lunges, 115/75#
10 HSPU
400m run
10 Box jumps, 30/24″
10 Power snatches, 115/75#
*Partner A completes the 1st exercise and reps then advances to the next movement. Partner B begins the 1st exercise and reps when Partner A finishes the 1st movement and both continue this cycle until all rounds are completed. Partner B may NOT pass Partner A in any movement or round and may NOT work on the same movement as Partner A.  Each partner will complete four total rounds, individually.