150415
Strength
Thruster 5x5x5x5x5
Conditioining
Tabata Intervals of:
Row for Cal
KB Swings 24/16kg
Air Squats
Ab-Mat Situps
Thursday, 16 April 2015
150414
150414
Strength
Power Snatch (1RM)
Conditioning
For time:
25 burpees
25 hang snatches (135/95)
25 bar muscle-ups
25 hang snatches
25 burpees
Strength
Power Snatch (1RM)
Conditioning
For time:
25 burpees
25 hang snatches (135/95)
25 bar muscle-ups
25 hang snatches
25 burpees
Monday, 13 April 2015
150413
150413
Weightlifting
Shoulder Press (1RM)
Deadlift (1RM)
Conditioning
"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Tuesday, 7 April 2015
Thursday, 2 April 2015
150402
150402
Skill
Metcon (No Measure)
4 Sets:
Strict Pull-ups x 8 + ME Kipping
Rest
Alternating Pistols x 12
Rest
Conditioning
Metcon (Time)
1000m Row
75 Burpees
50 Thrusters (45/35)
25 TTB
Skill
Metcon (No Measure)
4 Sets:
Strict Pull-ups x 8 + ME Kipping
Rest
Alternating Pistols x 12
Rest
Conditioning
Metcon (Time)
1000m Row
75 Burpees
50 Thrusters (45/35)
25 TTB
150401
150401
Strength
Front Rack Lunge (6 RM - alternating legs)
Metcon
12 min AMRAP:
5 power cleans (155/105)
25 double unders
Strength
Front Rack Lunge (6 RM - alternating legs)
Metcon
12 min AMRAP:
5 power cleans (155/105)
25 double unders
150331
150331
Weightlifting
Full SQUAT snatches. Go light, do it right. If you can not complete the reps in a full squat snatch then athletes should keep the weight light.
Snatch (4x3 )
Sets are to be done at the following % of your 1RM.
70%,70%,75%,80%
Conditioning
3RFT:
20 C2B
30 WB shots
40 Push-ups
Weightlifting
Full SQUAT snatches. Go light, do it right. If you can not complete the reps in a full squat snatch then athletes should keep the weight light.
Snatch (4x3 )
Sets are to be done at the following % of your 1RM.
70%,70%,75%,80%
Conditioning
3RFT:
20 C2B
30 WB shots
40 Push-ups
150330
150330
Strength
Behind the Neck Push Press + Snatch Balance (4 x 3 + 2)
4 (sets) x 3 (BTN Push Press) + (2 Snatch Balance)
Conditioning
20:00 AMRAP:
Run 400m
3 Rope Climbs
150327
15.5
150327
Skill
Prep for 15.5 - Rowing
Metcon (3 Rounds for time)
30 cal row
rest
20 cal row
rest
10 cal row
row each set for time. try to row as quickly as you can, without letting your breathe or heart rate going out of control. keep the rest short between sets.
Conditioning
With a 12 min clock:
1 minute of double-unders
1 minute of power snatches (75/55)
2 minute of double-unders
2 minute of power snatches
3 minute of double-unders
3 minute of power snatches
record a score for each round
150326
150326
Weightlifting
Power Clean (1 Rep Max)
Conditioning
4RFT:
25 KBS Swings (32/24 kg)
15 Pull-Ups
Weightlifting
Power Clean (1 Rep Max)
Conditioning
4RFT:
25 KBS Swings (32/24 kg)
15 Pull-Ups
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