4/1/13

TRUTH

 

Strength.

20 Minutes to establish a 1rm back squat

Conditioning.

"Pismo"

5 Rounds for time

200 Meter run

10 Jumping air squats

10 HR Push ups

$ Out.

2 Minutes ME handstand walk 

3/29/13

Good is never enough when great is possible.

Strength.

Deadlift

5 - 60%

5 - 70%

ME - 80%

Conditioning.

"KB Annie"

For time

50 KB swings - 53/35

50 Sit ups

40 KB swings

40 Sit ups

30 KB swings

30 Sit ups

20 KB swings

20 Sit ups

10 KB swings

10 Sit ups    

3/28/13

Something to think about in the middle of 13.4

Strength.

OFF

Conditioning.

"13.4"

AMRAP 7 Minutes

3 C&J - 135/95

3 Toes 2 bar

6 C&J

6 Toes 2 bar

9

9....

  

3/27/13

Phil at full range of motion.

 

Strength.

(F) Bench press 

3 x 5

(C) 

+ DB Rows 3 x 8

Conditioning.

"Katie"

For separate times

Run 800 meters 

Rest 6 minutes

Run 600 meters

Rest 5 minutes

Run 400 meters

Rest 4 minutes

Run 200 meters

Rest 3 minutes

Sprint 100 meters

       

 

3/26/13

Remember kids... Take your fish oils.

 

 

Strength.

5 Sets

(F) 3 Front squats

(C) 3 1 1/4 Front squats

Conditioning.

"Rainy Day"

For time 

21-15-9

OH Squat - 95/65

SDHP - 95/65

     

3/25/13

BS&C athlete Katie Long PR'd her half marathon time this weekend!

 

 

 

Strength.

5 Sets

2 Push presses + 1 Jerk

Conditioning. 

"Strapped"

3 Rounds for time

20 HR Push ups

30 DB snatches - 50/30

40 Double unders

    

3/22/13

Charby resting mid 13.3

Strength.

5 Sets

2 Hang cleans + 1 Jerk

Conditioning.

"Shoots & Ladders"

For time

200 Meter run

10 DB G2O - 50/30  

200 Meter run

8 DB G2O - 50/30

200 Meter run

6 DB G2O
200 Meter run

4 DB G2O
200 Meter run

2 DB G2O 

3/21/13

War Zone..

Strength.

OFF

Conditioning.

"13.3"

AMRAP 12 Minutes

150 Wall Balls - 20/15

90 Double unders

30 Muscle ups 

3/20/13

Without consistency, the best program in the world will yield the same results as the others, Nothing..

 

 

Strength.

Deadlift

5 - 70%

3 - 80%

ME - 90%

Conditioning.

"Lucky You"

For time

21-15-9

OH Barbell walking lunges - (F) 95/65 (C) 115/75

Burpee lateral bar hops

Pull ups    

3/18/13

Be confident.

Strength.

(F) Push press 3 x 5

(C)+ Pendlay rows 3 x 5

Conditioning.

"Body Armor"

For time

35-25-15

KB Swings - (F) 53/35 (C) 70/53

HR Push ups

3/18/13

Hittin the target.

 

 

 

Strength.

(F) Back Squat 3 x 5

(C) 1a) Back Squat 3 x 5

        1b) Box jumps 3 x 10 

Conditioning.

"Dirty"

3 Rounds for time.

50 Air squats

10 Burpees

7 Hang power cleans - 135/95

*Compare to 1/15/13

$ Out.

3 x 50 Meter sled drags  

3/15/13

Mel..

Strength.
3 sets
3 Power cleans + 3 Front squats + 3 jerks

Conditioning.

"Toolbag"
3 Rounds for time
30 Wall Balls - 25/15
30 DB Snatches - 50/30
30 Double unders

3/14/13

Box jumps are coming... Be careful

Strength.
Off

Conditioning.
"13.2"

AMRAP 10 Minutes
5 S20 - 115#
10 DL -115#
15 Box jumps - 24/20

3/13/13

Creepers aftermath.

Strength.

Deadlift 3 x 3

Condoning.

"Sin-D"
AMRAP 10 Minutes
5 Pull ups
10 Push ups
15 Box jumps - (F) 24/20 (C) 30/24

3/12/13

Heavy swings

Strength.
(F) Bench press
3 - 65%
3 - 75%
ME - 85%
(C)
Bench press
+
DB Rows 3 x 8

Conditioning.

"Creeper"
5 rounds for time.
6 DB Burpee 50/30
100 meter sprint
12 DB push presses 50/30

3/11/13

What do you train for?

Strength.
(F) Front squat 3 x 3
(C) Front squat 3 x 3 with 3 second pause at bottom

Conditioning.

"MO"
3 rounds for time.
20 KB Swings (F) 53/35 (C) 70/53
20 Jumping lunges
20M bear crawl.

3/8/13

Attacking 13.1

Strength.

3 Sets
3 Power cleans + 3 Front squats + 3 Jerks

Conditioning.

(F) 4 x 400 Meter run every 4 minutes
(C) 4 x 400 Meter run every 3 minutes  

3/7/13

Julio earns his Pukie Patch.

Strength.

5 Sets
2 Push presses + 1 Jerk

Conditioning.

"13.1"
AMRAP 17 Minutes
40 Burpees
30 Snatches - 75/45
30 Burpees
30 Snatches - 135/75
20 Burpees
30 Snatches - 165/100
10 Burpees
As many snatches with remainder of time with 210/120
   

3/6/13

Spiderman.....Spiderman...

Strength.

Deadlift
5 - 65%
5 - 75%
ME - 85%

Conditioning.

"PoPo"
AMRAP 15 Minutes.
15 Wall Balls - 25/15
100 Meter run with ball

*Add 100 meters each round

   

3/5/13

Strength.
(F) Bench press 3 x 5
(C) 1a. Bench press 3 x 5
      1b. DB Row 3 x 8

Conditioning.

"Hinges"

For time
21-15-9
KB Swings (F) 53/35 (C) 70/53
Push presses (F) 95/65 (C) 115/75

$ Out.
3 x 15 Bent over DB flys

3/4/13

Are you fueling your body right to perform at peak performance? 

 

Strength.
(F) Back Squat 3 x 5
(C) 1a. Back Squat 3 x 5
          1b. Box jump 3 x 10 - 30/24

Conditioning.

"Motorboat"

AMRAP 11 Minutes
50 Double unders
7 Burpees
50 Double unders
14 Burpees
etc.

Add 7 burpees each round.