Barbarian Strength & Conditioning
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What does F and C mean??
Friday, June 28, 2013
6/28/13
Strength.
5 Sets
3 Second pause at knee clean pull + Clean + Jerk
Conditioning.
"FRAN"
21-15-9
Thrusters - 95/65
Pull-ups
Thursday, June 27, 2013
6/27/13
Alicia and Juliet Teamwork.
Strength.
Bench Press
Est. 3rm
Conditioning.
"Beach .2"
EMOM 12 Minutes
Odd Min. 200 Meter run
Even Min. 30 Seconds Max P2T
Alternate with 30 Seconds Max Pull ups
Wednesday, June 26, 2013
6/26/13
Strength.
Deadlift
6 x 6 - 70%
Conditioning.
"Rapido"
For time
30 Jumping back squats - 65/45
Sprint 200 Meters
30 Burpees
*If your back squat is over 200/150 use 135/95
*If your back squat is over 300/200 use BW
Tuesday, June 25, 2013
6/25/13
JJ and E.
Strength.
5 Sets
2 Push presses + 1 Jerk
Conditioning.
"Lawless"
3 Rounds for time
(F) 30 KB Swings - 53/35
60 Double unders
(C) 50 KB Swings - 53/35
100 Double unders
Sunday, June 23, 2013
6/24/13
Strength.
20 Rep Back Squat
Add 5lbs from last week
Conditioning.
"Craps"
7 Rounds for time
7 DB G2O - 30/20
7 Broad Jumps - 6ft/4ft
7 HR Pushups
*Compare to 11/15/12
Friday, June 21, 2013
6/21/13
Angelica
Strength.
5 Sets
3 Position Clean + Jerk
Conditioning.
"The High Road"
10 - 1
S2O - 95/65
1 - 10
Front Squat - 95/65
Thursday, June 20, 2013
6/20/13
Sophia POST WOD.
Strength.
Bench Press
5 - 60%
5 - 70%
ME - 80%
Conditioning.
"Stitches"
For time
50 Situps
25 Wall balls
800 Meter run
25 Wall balls
50 Situps
Wednesday, June 19, 2013
6/19/13
Nan has rope climbs.
Strength.
Deadlift
3 - 65%
3 - 75%
ME - 85%
Conditioning.
"City Nights"
3 Rounds for time
5 Thrusters - (F) 95/65 (C) 135/85
10 Box jump overs - (F) 24/20 (C) 30/24
20 Meter bear crawl
Tuesday, June 18, 2013
6/18/13
Strength.
Seated strict barbell press
3 x 5
Conditioning.
"Walk in the park"
5 Rounds for time
15 KB Swings - (F) 53/35 (C) 70/53
30 Double unders
Monday, June 17, 2013
6/17/13
Ana has crossed off 5 goals off her list for the year! How many have you?
Strength.
20 Rep back squat
Add 5lbs from last week
Conditioning.
"The Flea"
For time
15 Snatches e/a - 50/30
15 Burpees
200 Meter run
12 Snatches e/a - 50/30
12 Burpees
200 Meter run
9 Snatches e/a - 50/30
9 Burpees
200 Meter run
Friday, June 14, 2013
6/14/13
Sandra?
Strength/Conditioning
"The Bear Complex"
5 Rounds for weight.
1 Power Clean
1 Front Squat
1 Push press
1 Back Squat
1 Push press
7 Rounds of that cycle = 1 round.
*Record highest weight used.
*Rest as needed between rounds
Thursday, June 13, 2013
6/13/13
Geri, Burpee machine.
Strength.
DB Bench Press
3 x 15
Conditioning.
"Land Mine"
For time
600 Meter run with Med ball - 20/15
50 Box jumps - 24/20
400 Meter run with Med ball - 20/15
30 Box jumps - 24/20
200 Meter run with Med ball - 20/15
Wednesday, June 12, 2013
6/12/13
Strength.
Deadlift
5 - 60%
5 - 70%
ME - 80%
Conditioning.
"The Bubble"
5 Power snatches - 115/75
10 OHS - 115/75
15 Power cleans - 115/75
20 Push presses - 115/75
25 Deadlifts - 115/75
Tuesday, June 11, 2013
6/11/13
Strength.
Push Press
3 x 5
Conditioning.
"Sucker Punch"
3 Rounds For time
10 Pull ups
10 DB HC - 50/30
10 Burpees
Monday, June 10, 2013
6/10/13
The Animal.
Strength.
20 Rep Back Squat
*Add 5lbs from last week
Conditioning.
"Up & Down"
EMOM 10 Minutes
10 Wall balls - 20/15
With remainder of minute
Max Sit ups
Score is sit ups
Friday, June 7, 2013
6/7/13
Priscilla goes STO
Strength.
5 Sets
3 Power cleans + 3 Front Squats + 3 Jerks
Conditioning.
"Labor ready"
3 Rounds for time
400 Meter run
200 Meter farmers carry - 50/35
Thursday, June 6, 2013
6/6/12
Strength.
Bench Press
3 x 10 - 70%
Conditioning.
"Piston"
50 STO - 115/75
*Every time the bar drops, sprint 100 meters.
Wednesday, June 5, 2013
6/5/13
Strength.
Deadlift
3 x 10 - 70%
Conditioning.
"F Gravity"
3 Rounds for time
50 Walking lunges
40 Mountain climbers
30 Sit ups
20 Push ups
Tuesday, June 4, 2013
6/4/13
Erain and Craig go head to head on Freddy Krueger
Strength.
3 x 8 Seated DB Press
3 x 5 Seated Pendlay Rows
Conditioning.
"Cool Whip"
10-1
DB Snatch - 50/30
1 - 10 Wall Balls
20/15
Monday, June 3, 2013
6/3/13
Strength.
Back Squat
20 Reps - 65%
Conditioning.
"Freddy Kreuger"
21-15-9
KB Swings - 53/35
Burpees
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