11/9/12

Different people, with the same story.

Strength.

Bench Press    

5 x 3 H.A.P

Conditioning.

For time

800 Meter run

50 Burpees

25 Push ups

$ Out.

100 Ab-mat Sit ups.                                

11/8/12

Truth.

 

 

Strength.

Deadlift
5 x 3 H.A.P

Conditioning.

OC Throwdown comp. WOD

AMRAP 10 Minutes.
15 Power cleans - 95/65
30 Double unders

$ Out.
Mobility wherever you're tight (Hint, everywhere)
   

11/7/12

Where we started. "OG" BS&C

 

 

Strength.

Strict Press
5 x 3 AHAP (As heavy as possible)

Conditioning.

On a 10 minute clock start the conditioning

5 Rounds for time.
10 SDHP - 95/65
10 Box jumps - 24/20in. 

When the 10 minutes is up directly start the $ out.

40 Wall balls for time - 25/15

*For example if the conditioning takes you,
4 Minutes (Holy crap that's fast)
You have 6 minutes to rest before starting the $ out (Wall balls)   




   

11/6/12

Happy Birthday to BS&C athlete "Renagade" Rich!

Strength.

Power Clean
7 x 1 

Conditioning.

7 Minute increasing ladder

3 Thrusters - 95/65
3 Pull ups
6 Thrusters
6 Pull ups
9
9......

As far as you can get in the 7 minutes.

$ Out.

Good Mornings
3 x 15 w/ Bar     
 

11/5/12

10am. Class going crazy.

Strength.

Back Squat

3 x 5 w/ 75%


Conditioning.

For time.

200 Meter run

21 Goblet squats - 53/35
21 KB Swings - 53/35

200 Meter run

15 Goblet squats

15 KB Swings

200 Meter run

9 Goblet squats

9 KB Swings 

$ Out.

HSPU Progression   

11/2/12

7am. Class just getting stronger.

Strength.
TBA

Conditioning.

Every 2 minutes for 10 minutes.

5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses

*For load.

$ Out.

21-15-9

Plate 2 toe - Choose weight
Plank side sweeps

  

 

11/1/12

Great first day at the new spot!
A HUGE thank you to all those who made this possible. 

Strength.
TBA 

Conditioning.

2 Minute ME Dumbell snatches (alternating arms) 50lb/30lb

Then, no break immediately into.

AMRAP 8 Minutes.

8 Lateral box jump overs - 20in.
12 HR Push ups 
16 OH Walking lunges - 45lb, 25lb  (Plate)

Then, no break immediately into.

2 Minute ME Dumbell snatches (alternating arms) 50lb/30lb





BS&C athlete, Bre T.  260lb Deadlift. 35lb PR!!