Friday, 11-25-2016
Group Warm Up Conditioning 4 Rounds for Time 5 Minute Cap 9 Shoulder to overhead 75/55 9 T2B 9 Box Jumps 24/20 1 Minute Rest 3 Rounds for Time 5 Minute Cap 9 Shoulder to Overhead 95/65 9 T2B 9 Box Jumps 24/20 5 Minute Rest AMRAP 10 Minutes: 15-ft. rope climb, 1 ascents […]
Wednesday, 11-23-2016
Group Warm-up. Strict Press Strength. Wendler Bench or Strict Press 5×5 Conditioning. 5 Rounds for Time: 30 double-Unders 5 pull-ups (2 to 1 Ring Rows) 10 push-ups 15 air squats 5 Minute Rest, Then Establish 1 Rep Max Bear Complex 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Back Squat 1 Shoulder to Overhead
Friday, 11-18-2016
Strength. Wendler Deadlift (Deload Week) Conditioning 12-10-8-6-4-2 Cal Row Toe 2 Bar Overhead Squat (95/65)
Thursday, 11-17-2016
Power Clean Warm-up (empty bar) Strength. Establish 1 rep max Power Clean Conditioning. AMRAP 15 20 Air Squats 15 Parallette Pass Throughs 5 Handstand Push ups
Wednesday, 11-16-2016
Strength. Wendler Presses (Deload Week) Conditioning. 3 Rounds for time: 21 Power Snatches (95/65) 12 pull-ups 400M Run Mobility. Static stretch
Friday, 11-11-2016
Strength Wendler Week 3 Deadlift Conditioning “Falkel” AMRAP 25 8 HSPU 8 Box Jumps 30/24 1 Rope Climb
Wednesday, 11-09-2016
Strength. Wendler Week 3 Strict/Bench press Conditioning 27-21-15 Cal. Row Thrusters 95/65
Friday, 11-04-2016
Strength. Wendler week 2 Deadlifts Conditioning. Ten/Sevens 10 rounds for time of: Power Snatches, 7 reps (95/65) Front squats, 7 reps (95/65) Push jerks, 7 reps (95/65)
Wednesday, 11-02-2016
Strength. Wendler week 2 Bench/Press Conditioning. AMRAP Death By “Clean Bars” 1, 2, 3…. Clean and Jerks 135/95 1,2, 3…..Toes-to-bar 15 Minute Cap
Friday, 10-28-2016
Strength. Wendler Week 1. Dealift Conditioning. For Time OHS 10-1 Pull-Ups 1-10 L1 95/65 L2 115/80 L3 135/95, C2B
