Wednesday, January 30, 2013

1/31/13

Functional fitness put to the test.
Strength.

Bench Press
3 x 5 - H.A.P

Conditioning.

"Slapper"
5 Rounds for time
10 SDHP - 95/65
10 Box jumps - 24/20   

$ Out.

Rope climb progression

Tuesday, January 29, 2013

1/30/13

Katie.... And her traps....
Strength.

20 Minutes to establish a 1rm Deadlift

Conditioning.

"The Bubble"
2 Rounds for time 
5 Power snatches - 115/75
10 OHS - 115/75
15 Power cleans - 115/75
20 Jerks - 115/75
25 Deadlifts - 115/75

$ Out.
OFF

Monday, January 28, 2013

1/29/13

OG Cupcake. 
Strength.
1a) 3 x 5 Push press
1b) 3 x 8 DB Rows
Rest 60 Seconds between.

Conditioning.

"Beach"
4 Rounds
2:30 To complete
400 Meter run
with remainder of time max push ups
Rest 90 Seconds between.

$ Out.

3 x 10 Good mornings    

Sunday, January 27, 2013

1/28/13

Great work to all of our competitors this weekend.
Strength.

20 Minutes to establish a 1rm Back Squat

Conditioning.

3 Rounds for time
10 Pull ups
10 Hang DB cleans - 50/30
10 Burpees 

$ Out.

3 x 10 GHD Sit ups
OR
3 x 20 Sit ups  
 

Thursday, January 24, 2013

1/25/13

New shirts are in! Make sure to buy yourself one to represent! Also in ladies sizes. 
Strength.

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

Conditioning.

"Crazy 8's"
6 Rounds for time
8 Jumping lunges
8 KB Swings - 53/35
8 HR Push ups

$ Out.

3 x 10M OH Barbell Carry  

1/24/13

Parking lot thrusters.

Strength.

20 Minutes to establish a 1rm Bench Press

Conditioning.

"DONK"
For time
100 Double unders
25 Wall Balls - 25/15
75 Double unders
25 Wall Balls - 25/15
50 Double unders
25 Wall Balls - 25/15

$ Out.

3 x ME Ring dips      

Tuesday, January 22, 2013

1/23/13

Truth.

Strength.

20 Minutes to establish a 5rm Deadlift

Conditioning.

"The Perfect Tan"
3 Rounds for time
5 Deadlifts - 155/105
5 Hang power cleans - 155/105
5 S2O 155/105
10 Burpees    

$ Out.

3 Attempts at a max broad jump

Monday, January 21, 2013

1/22/13

Mother and daughter, getting stronger together.
Strength.

1a) 3 x 8 Seated DB press
1b) 3 x 8 DB rows 

Conditioning.

"Jacked up"
For time
800 Meter run
50 Thrusters - 65/45
30 Pull ups

$ Out.

3 x 5 Wall Climbs

Sunday, January 20, 2013

1/21/13

Some quality BRO time.


Strength.

Front Squat
4 x 4 - H.A.P

Conditioning.

AMRAP 12 MINUTES.
10-20-30 Meter shuttle sprint
5 DB snatches right arm - 50/30
5 OH Lunges right arm - 50/30
5 DB snatches left arm - 50/30
5 OH Lunges left arm - 50/30
20 Sit ups

$ Out.

2 Minutes ME Double unders

Thursday, January 17, 2013

1/18/13

The last workout in THE GARAGE.
Strength.

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

Conditioning.

"The Finale"
3 Rounds for time
15 Power cleans - 135/95
15 Burpees   

$ Out.

2 Minutes ME Sit ups 
 

Wednesday, January 16, 2013

1/17/13

Functional fitness put to the test. 
Strength.

Bench Press
7 x 2 - H.A.P

Conditioning

"Viper"
For time
21-15-9
Pull ups
Clapping push ups    

$ Out.

Banded front lat raises
3 x 10
Banded pull aparts
3 x 10
Barbarians - Blue band
Cupcakes - Red band

Tuesday, January 15, 2013

1/16/13

No caption needed.

Strength.

Deadlift
5 - 75%
3 - 85%
ME - 95%

Conditioning.

5 Rounds for time
200 Meter Run
12 Box Jumps - 30/24in
12 KB Swings - 53/35

$ Out.
 OFF

Monday, January 14, 2013

1/15/13

Team Work.
Strength.

Split Jerk
7 x 1 - Go for a new PR

Conditioning.

"Dirty"
3 Rounds for time
50 Air squats
10 Burpees
7 Hang power cleans - 135/95

$ Out.

3 x 50 Meter sled pulls - H.A.P

Sunday, January 13, 2013

1/14/13

The girls looking solid in the OHS position.
Strength.

Back squat
5 - 75%
3 - 85%
ME - 95%

Conditioning.

"NBA"
Climb the ladder in 10 minutes.
50 Double unders
7 Wall balls - 25/15

*Wall balls go up by 7 each round, dubs stay the same.

$ Out.

3 x 50 Meters Plate pinch carries - H.A.P     

Thursday, January 10, 2013

1/11/13


Strength.

Deadlift
3 - 65%
3 - 75%
ME - 85%

Conditioning.
 
"Rush Hour"
8 Minutes to complete the following
3 Rounds
10 Pull ups
20 Jumping Lunges
200 Meter run

After the 3rd round with the remainder of the 8 minutes.
Max OH Squats - 95/65

*Score is OH squats

$ Out.

100 Sit ups 

Wednesday, January 9, 2013

1/10/13

S2O at 6am.
Strength.

1a) 3 x 8 Seated DB Press
Rest 60 Seconds
1b) 3 x 5 Pendlay Rows

Conditioning.

"Third Base"
5 Rounds for time
6 Thrusters - 95/65 
9 Push ups
12 Lateral bar hops   

$ Out.

3 x ME Ring dips

Tuesday, January 8, 2013

1/9/13

Start em young.


Strength.

5 Sets
1 Power Clean + 2 Hang cleans - H.A.P

Conditioning.

"Snazzy"

For time
21-15-9
DB Snatch - 50/30 (Each arm)
Burpees

$ Out.

3 x 15 Good Mornings
OR
3 x 12 Weighted Back Extensions    

Monday, January 7, 2013

1/8/13

100 Box jumps anyone?
Strength.

Bench Press
5 - 75%
3 - 85%
ME - 95%

Conditioning.

"Piston"
For time
50 S2O - 115/75

*Bar comes from ground, every time bar is put down. Run 100 meters and continue.  

$ Out.

3 x 10 (Alt legs) Pistols
OR
Practice Pistols  

Sunday, January 6, 2013

1/7/13

Chase that feeling.
Strength.

Front Squat
5 x 3 - H.A.P

Conditioning.

"Coast"
AMRAP 10 Minutes
10 Goblet Squats - 53/35
20 KB Swings - 53/35
10/20/30 Meter shuttle sprint

$ Out.

Practice hand stand walks       

Thursday, January 3, 2013

1/4/13

BALLS FLYING ERYWHERE!
Strength.

5 Sets
2 Push presses + 1 Jerk - H.A.P

Conditioning.

"Rabbit"
For time
800 Meter run with ball - 25/15
100 Box jumps - 24/20
800 Meter run with ball - 25/15

$ Out.
30 Burpees FAST AS POSSIBLE

Example sub 1 Minute please. 

Wednesday, January 2, 2013

1/3/13

HORSEPOWER.
Strength.

Deadlift
5 - 60%
5 - 70%
ME - 80%

Conditioning.

"JJ"
For Time
50 Wall Balls - 25/15
40 Sit ups
30 OH Walking lunges - 45/25
20 KB Swings - 53/35
10 Wall Climbs 
5 Power Snatches - 115/75

$ Out.
2 Minutes ME Double unders

Tuesday, January 1, 2013

1/2/13

New Year , New Goals ! Be Sure To Fill Out The Goals Card When You Come To Class .

Strength.

Bench Press
3 - 65%
3 - 75%
ME - 85%

Conditioning.

For Time
30 Clean and jerks - 135/95

*Compare score to 11/23/12

$ Out.


3 x ME Ring Dips