5/31/13

Mari TTB

Strength.

20 Minutes to establish a 1rm Clean and jerk

Conditioning.

"3 Strikes"

3 Rounds

Against a 3 Minute clock

Run 400 Meters

10 Burpees

Max double unders with remainder of time

5/30/13

Strength.

20 Minutes to establish a 1rm Bench press

Conditioning.

"The Dart"

20-15-10-15-20

KB Swings - 53/35

Box jumps - 24/20

5/29/13

Farmers carries went down.

Strength.

20 Minutes to establish a 1rm Deadlift

Conditioning.

"Top Heavy"

AMRAP 12 Minutes

6 Push presses - 115/75

6 OHS - 115/75

12 HR Push ups

12 Lateral bar hops

5/28/13

Strength.

20 Minutes to establish a 1rm Jerk

Conditioning.

"Do Work"

3 Rounds for time

200 Meter farmers carry - 50/35

10 Strict pull ups

20 Wall Balls - 20/15

 

5/24/13

AGE

5 Sets.

2 Hang cleans + 1 Jerk

Conditioning.

"Elisabeth"

21-15-9

Power cleans - 135/95

Ring dips

  

5/23/13

BS&C Athlete Louie.

 

Strength.

DB Bench Press

3 x 10

Conditioning.

"The Blender"

For time

100 Mountain climbers

75 Sit ups

50 KB Swings - 53/35

25 Meter walking lunges - 45/25

400 Meter run     

5/22/13

Strength.

Deadlift

5 - 60%

5 - 65%

5 - 70%

 Deaload

Conditioning.

"Firecracker"

21-15-9

Deadlift - (F) 185/135 (C) 225/155

Box Jumps - (F) 24/20 (C) 30/24     

5/21/13

Parking lot burpees

Push Press

5 - 60%

5 - 65%

5 - 70%

 Deaload

Conditioning.

"EZ Street"

33 Burpee pull ups for time 

5/20/13

Strength.

Deload week

Back Squat

5 - 60%

5 - 65%

5 - 70%

Conditioning.

"Uptown"

2 Minutes max Wall balls - 25/15

2 Minutes max DB Snatch - (F) 50/30 (C) 70/50

Rest 1 Minute

90 Seconds max Wall balls

90 Seconds max DB Snatch

Rest 1 Minute

1 Minute max Wall balls

1 Minute max DB Snatch

         

5/17/13

Becka & Sophia attacking thrusters and dubs!

Strength.

5 Sets

1 Clean + 1 Hang Clean + 1 Jerk

Conditioning.

"Coast.2"

AMRAP 10 Minutes

10 Burpees

20 KB Swings - 53/35

10-20-30 Meter sprint  

5/16/13

Those boys could probably flip that tire..

Strength.

Bench Press
5 - 70%
3 - 80%
ME - 90%

Conditioning.

"Thunder"

10 DB Thrusters - 50/30
50 Double unders
8 DB Thrusters - 50/30
40 Double unders
6 DB Thrusters - 50/30
30 Double unders
4 DB Thrusters - 50/30
20 Double unders
2 DB Thrusters - 50/30
10 Double unders

*Compare to 12/11/12  

5/15/13

Strength.

Deadlift

5 - 70%

3 - 80%

ME - 90%

Conditioning.

"Slapper"

5 Rounds for time

10 SDHP - 95/65

10 Box jumps - 24/20

*Compare to 1/31/13  

5/14/13

Sexy by summer challenge has started, good luck to all those who are competing!

 

Strength.

Seated DB Press

3 x 8

(C) + Pendlay rows 

3 x 5

Conditioning.

"Beach #2"

4 Rounds 

Against a 2:30 clock

Run 400 Meters

Max Wall balls with remainder of time

Rest 90 Seconds between

Score is wall balls    

5/13/13

BS&C Athlete Bre T. Celebrates her 1 year with us.

Strength.

Front Squat

5 x 3 H.A.P

Conditioning.

"Bre T"

For time

2 Pull ups

10 Clean and jerks - 145/95

4 Pull ups

8 Clean and jerks - 155/105

6 Pull ups

6 Clean and jerks - 165/115

8 Pull ups

4 Clean and jerks - 175/125

10 Pull ups

2 Clean and jerks - 185/135    

5/10/13

SMH

Strength.

5 Sets

2 Power cleans + 2 Front squats + 2 Jerks

 Conditioning.

"TGIF"

For time

100 Double unders

75 Air squats

50 Deadlifts - 135/95

25 Burpees 

   

5/9/13

Strength.

Bench Press

 3 - 65%

3 - 75%

ME - 85%

Conditioning.

"Monkey Business"

For time

200 Meter run

21 Push presses - 115/75

21 T2B

200 Meter run

15 Push presses 

15 T2B

200 Meter run

9 Push presses 

9 T2B         

5/8/13

Dee.

 

Strength.

Deadlift

3 - 65%

3 - 75%

ME - 85%

Conditioning.

"Lazy Boy"

5 Rounds for time

10 KB Swings - 53/35

10 Walking lunges with KB   

5/7/13

Julio earns his Pukie patch.... Again.

 

Strength.

5 Sets

 2 Push presses + 1 Jerk

Conditioning.

"Big Mac"

400 Meter run

3 Rounds

7 HPC - 135/95

14 HR Push ups

21 Sit ups

400 Meter run

*Compare to 12/27/13      

5/6/13

Strength.

Back Squat

3 - 65%

3 - 75%

ME - 85%

Conditioning.

"Lucky #7"

7 Rounds for time

7 DB snatches left arm

7 DB snatches right arm

7 Box jumps - 24/20

   

5/3/13

Be prepared, The Sexy By Summer Challenge is starting 5/13/13!

Strength.

7 Sets

Pause clean pull at knee 3 seconds + 1 Clean + 1 Jerk

Conditioning.

"Helen"

3 Rounds for time

400 Meter run

21 KB swings - 53/35

12 Pull ups   

5/2/13

Nobody can judge effort, because effort is between you and you.

Strength.

Bench Press

5 - 60%

5 - 70%

ME - 80%

Conditioning.

"11.1"

AMRAP 10 Minutes

30 Double unders

15 Snatches - 75/55