Wednesday, 12-28-2016
Empty Bar Warm up Strength. FireBase Complex (Working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete. 1 Clean Deadlift 1 Power Clean 2 Front Squats 1 Push or Split Jerk Conditioning. 5 Rounds for Time 10 reps Rx / 15 reps Rtg Power […]
Friday, 12-23-2016
Strength 1 Rep Max Deadlifts Conditioning. “Loredo” 6 rounds for time 24 Air Squats 24 Push-ups 24 Walking Lunge 400m Run
Wednesday, 12-21-2016
Strength 1 Rep Max Strict or Bench Press Conditioning. For Time 21-18-15-12-9-6-3 Power Cleans 95/65 Sit-ups Back Extension
Friday, 12-16-2016
Strength. Clean and Jerk 60×3, 65×3, 70×3, 75x3x2 Conditioning. “Diane” 21-15-9 Dealifts 225/155 HSPU
Wednesday, 12-14-2016
Strength. Deload Week Strict/Bench Press Conditioning. AMRAP 15 3-6-9-12… 100M Sprint Hang Snatch 95/65
Friday, 12-09-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 5×75, 3×85,1+x95 Conditioning. 21-15-9 Handstand Push-ups Reverse Burpees Power Snatch 115/85 or 95/65 Cash out. EMOM 6mins Odd – 200M Run Even – 100M Farmer Carry
Wednesday, 12-07-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9 S2OH 95/65 Cash out Benchmark: 400M run
Tuesday, 12-06-2016
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Friday, 12-02-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push ups 50 air squats 600M Run
Wednesday, 11-30-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete Clean Deadlift Squat Clean Front squat (2 second pause at the bottom) Push press Split […]
