3/1/13

CARRY DEM THANGS.

Strength.

7 Sets 
1 Clean + 1 Hang clean + 1 Jerk

Conditioning.

"Body Sandwich"

For time
600 Meter run with ball - 25/15
60 Push ups
60 Sit ups
400 Meter run with ball - 25/15
40 Push ups
40 Sit ups  

$ Out.
Accumulate 2 Minutes of plank holds.
    

2/28/13

Stella and Diane, moving loads.

Strength.

(F) 5 x 3 Push press
(C) 1a) 5 x 3 Push press
      1b) 3 x 5 Pendlay rows

Conditioning.

"Tension"

(F) AMRAP 10 Minutes 
      5 Thrusters - 53/35
      7 SDHP - 53/35
      10 KB Swings - 53/35

(C) AMRAP 12 Minutes
      5 Thrusters - 95/65
      7 HPC - 95/65
      10 SDHP - 95/65

         

2/27/13

Kat-A-Saurus always giving full effort.

Strength.

Deadlift
5 - 70%
3 - 80%
ME - 90%

Conditioning.

"7-11"
5 Rounds for time
7 Push presses - (F) 95/65 (C) 115/75
11 Box jump overs - (F) 24/20 (C) 30/24

$ Out.
(C) 1 Minute ME banded deadlifts - 135/95 with purple band
(F) 3 x 15 Back Extensions with 15#
    

1/6/13

7:30 pm class going HAM

Strength.

5 Sets
1 clean + 1 hang clean + 1 front squat + 1 jerk - H.A.P

Conditioning.

"The Blur"
For time
21-15-9
OH walking lunges - 95/65
Pull ups
Box jumps - 24/20

$ Out.
200 Meter farmers carry - H.A.P

1/5/13

Mari, finishing her thrusters.

Strength.

1a) Push press 3 x 5 (Heavier than last week)

1b) DB row 3 x 8

Rest 60 seconds between.

Conditioning.

"REGION"

4 Rounds for time

10 DB Snatches - 70/50

200ft. Sprint

$ Out.

100 double unders for time

1/4/13

Barbarian Throwdown 2013.

Strength.

Back Squat
5 - 60%
5 - 70%
ME - 80%

Conditioning.

"Black Eye"
10 Rounds
Every 2 Minutes
7 Burpees
9 Wall Balls - 25/15
11 KB Swings - 53/35

$ Out.
3 x 15 Band Pull Aparts     

1/1/13

One step in front of the other.

Strength.

5 Sets.
1 Power clean + 1 Hang clean + 1 Jerk - H.A.P

Conditioning.

"Drop"
10 Clean to thruster - 95/65
50 Sit ups
8 Clean to thruster - 95/65
40 Sit ups
6 Clean to thruster - 95/65
30 Sit ups
4 Clean to thruster - 95/65
20 Sit ups
2 Clean to thruster - 95/65
10 Sit ups

$ Out.

3 x ME Ring dips