Sunday, August 25, 2013

8/26/13
















Strength.

Back Squat
2 x 8 - 70%
2 x 6 - 75%

Conditioning.

"2X"

2 Rounds for time
600 Meter run
30 Wall balls
15 Toes 2 bar

Thursday, August 22, 2013

8/22/13

Jacob Making the Bar float.



Strength.

5 Sets

3 Hang cleans + 1 Jerk

Conditioning.

"Head Rush"

For time
10 HSPU
50 Double Unders
8 HSPU
40 Double Unders
6 HSPU
30 Double Unders
4 HSPU
20 Double Unders
2 HSPU
10 Double Unders



8/22/13

Jake.



Strength.

DB Bench Press
3 x 15

Conditioning.

"Captain"

3 Rounds for time
10 Burpee Pull-ups 
15 Front Squats - 135/95
20 Box jumps - 24/20











Wednesday, August 21, 2013

8/21/13






Strength.

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

Conditioning.

"Big Deal"

30-20-10
Wall Balls - 25/15
DB Snatches - 70/40













Tuesday, August 20, 2013

8/20/13

Louie, Richie, Tony.




Strength.

Push Press
3 x 5 - H.A.P

Conditioning.

"Tension"

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

*Compare to 2/28/13














Monday, August 19, 2013

8/19/13

Ellen and Crystal.


Strength.



Front Squat
3 x 5 - H.A.P

Conditioning.

"Acid"

3 Rounds for time
400 Meter run
21 Burpees
 

Friday, August 16, 2013

8/16/13

Erian, pulls 500.


Strength.

20 Minutes to est. 1rm Clean and jerk






Conditioning.

"Karen"

150 Wall Balls for time







Tuesday, August 13, 2013

8/14/13







Strength.

20 Minutes to establish a 1rm Deadlift

Conditioning.

"NorCal Regional Test"

AMRAP 4 Minutes
40 DB Thrusters 35/20
Max Double unders with remainder of time
 















Sunday, August 11, 2013

8/11/13

Michael.




Strength.

20 Minutes to est. 1rm Back squat

Conditioning.

"Island fever Part 1."

AMRAP 5 Minutes.
10 DB Snatches - 70/50
200 Meter run














Thursday, August 8, 2013

8/9/13







Strength.

5 Sets

1 Hang clean + 1 Jerk

Conditioning.

"Nut Cracker"
AMRAP 12 Minutes.

30 Double unders
10 Burpees









8/8/13

Rosa.





Strength.

Bench Press
2 x 5 - 80%
2 x 3 - 90%

Conditioning.

"Renagade"

For time
50 Power cleans - 95/65
50 Front squats - 95/65
50 Push presses - 95/65










Tuesday, August 6, 2013

8/7/13

Rene. 






Strength.

Deadlift
5  - 80%
4 - 85%
3 - 90%

Conditioning.

"Slapper"

5 Rounds for time
10 SDHP - 95/75
10 Box jumps - 24/20

*Compare to 5/15/13









Monday, August 5, 2013

8/6/13

Natalie rockin a cool shirt.




Strength.
Seated barbell press
3 x 5

Conditioning.

"Baggage"

AMRAP 15 Miutes.
7 Wall balls - 20/15
200 Meter run
*Add 7 WB every round




















8/5/13

Ana, OH walking lunges.




Strength.

20 Rep Back Squat
add 5lbs from last week.

Conditioning.

"Hangman"

3 Rounds for time
10 Hang power snatch - 95/65
15 Pull ups
20 Lateral Bar hops













Thursday, August 1, 2013

8/2/13

Jen.






Strength.

5 Sets
3 Position clean + 1 Jerk

Conditioning.

"Treasure Chest"

10-8-6-4-2 
Hang Cleans - 135/95
50-40-30-20-10
Sit ups














8/1/13














Strength.
Bench Press

3x8 - 75%

Conditioning.

"Blacktop"

10 push ups
10 seated DB presses
30 Double unders 
20 push ups
20 seated DB presses
60 Double unders
30 push ups
30 seated DB presses
90 Double unders