11/20/12

8am. Bro sesh.

Strength.

Bench Press
7 x 2 - H.A.P

Conditioning.

For time

200 Meter farmers carry - 30/20
30 Thrusters - 30/20
200 Meter farmers carry - 30/20
30 Thrusters - 30/20
200 Meter farmers carry - 30/20

$ Out.

3 x ME 
Handstand holds       

11/19/12

If you do them right, ATG.

Strength.

Front Squat
3 x 5

Conditioning.

21-15-9

DB snatch E/A - 50/30
Box jumps - 24/20in.

$ Out.
  
3 x ME  
Knees 2 Elbows

 

11/16/12

I don't care.

Strength.

Power clean
5 x 2 - H.A.P

Conditioning.

AMRAP 10 Minutes

50 Double unders / 100 Single unders
7 KB Swings - 53/35
*Add 7 KB Swings each round

$ Out.

2 x 100ft. Sled pulls - H.A.P 

11/15/12

So tell me again, what's your excuse....?

Strength.

Bench press 
3 x 5 - H.A.P

Conditioning.

7 Rounds for time

7 DB G2O - 30/20
7 Broad jumps - 6/4ft.
7 HR Push ups



$ Out.



Good Mornings
3 x 15 - Bar    

11/14/12

No matter what goes on in the day, when I grab the bar I forget it all.

Strength.

Deadlift
3 x 5 / H.A.P

Conditioning.

3 Rounds for time
400 Meter run
21 Pull ups
15 Burpees

$ Out.

200 Meter waiters walk ( 100 Meters E/A )
Heaviest possible   

11/13/12

Be prepared.

Strength.

Split Jerk
5 x 2 / H.A.P

Conditioning.

21-15-9
Wall balls - 25/15
KB Swings - 53/35
GHD Sit ups


$ Out.

Heaviest 3RM TGU / Each arm
 

11/12/12

A big thank you to everyone who showed up to the grand opening celebration!

Strength.

Back squat
3 x 5 - H.A.P

Conditioning.

For time.
25 Deadlifts - 135/85
25 HPC - 115/65
25 Front squats - 95/55
25 Push presses - 75/45

$ Out.

3 x ME Ring dips 
Rest as needed between.