8/26/13

Strength.

Back Squat

2 x 8 - 70%

2 x 6 - 75%

Conditioning.

"2X"

2 Rounds for time

600 Meter run

30 Wall balls

15 Toes 2 bar

8/22/13

Jacob Making the Bar float.

Strength.

5 Sets

3 Hang cleans + 1 Jerk

Conditioning.

"Head Rush"

For time

10 HSPU

50 Double Unders

8 HSPU

40 Double Unders

6 HSPU

30 Double Unders

4 HSPU

20 Double Unders

2 HSPU

10 Double Unders

8/22/13

Jake.

Strength.

DB Bench Press

3 x 15

Conditioning.

"Captain"

3 Rounds for time

10 Burpee Pull-ups 

15 Front Squats - 135/95

20 Box jumps - 24/20

8/21/13

Strength.

Deadlift

5 - 60%

5 - 70%

5 - 80%

Conditioning.

"Big Deal"

30-20-10

Wall Balls - 25/15

DB Snatches - 70/40

8/20/13

Louie, Richie, Tony.

Strength.

Push Press

3 x 5 - H.A.P

Conditioning.

"Tension"

AMRAP 12 Minutes

5 Thrusters - 95/65

7 HPC - 95/65

10 SDHP - 95/65

*Compare to 2/28/13

8/19/13

Ellen and Crystal.


Strength.

Front Squat

3 x 5 - H.A.P

Conditioning.

"Acid"

3 Rounds for time

400 Meter run

21 Burpees

 

8/16/13

Erian, pulls 500.

Strength.

20 Minutes to est. 1rm Clean and jerk

Conditioning.

"Karen"

150 Wall Balls for time