12/7/12

The baby looks happy... Moms probably not..

Strength.

5 x 1
Clean + Hang Clean - H.A.P

Conditioning.

"The Spot"
3 Rounds for time
21 Wall Balls - 25/15
15 Power Cleans - 135/75
9 OH Walking lunges / EL - 45/25# plate

$ Out.

Ring Dips
3 x ME

12/6/12

Barbarian box jumps.

Strength.

Bench Press
3 - 60%
3 - 70%
3 - 80% ME

Conditioning.

AMRAP 10 Minutes
400 Meter run
15 Push presses - 115/75

$ Out.

Sled pulls
2 x 100ft. H.A.P

12/5/12

Sonia going H.A.P

 

Strength.

Deadlift
7 x 1 - H.A.P (Somebody better PR)

Conditioning.

For time
40 Box jumps - 30/24
100 Meter farmers carry - 50/30
40 Abmat sit ups
100 Meter farmers carry - 50/30
40 HR Push ups

$ Out.

Good mornings
3 x 10  
 

12/4/12

6am. Class going H.A.M

Strength.

1a) 3 x 8 Seated DB press - H.A.P
Rest 1 Minute
1b) 3 x 5 Pendlay rows - H.A.P

Conditioning.

For time
 
800 Meter run
100 DB snatches - 50/30 (Yes it does say 100 it's not a typo so don't ask me tomorrow..)
      
$ Out.

50ft. Tire flips

11/29/12

"WHAT'S GOING ON HERE?!" (Says the normal exerciser)

 

Strength.

1a) 3 x 5 Push press - H.A.P
Rest 60 Seconds
1b) 3 x 8 DB rows each arm - H.A.P

Conditioning.

For time
50 Double unders  
30 Wall balls - 25/15
40 Double unders
25 Wall balls - 25/15
30 Double unders
20 Wall balls - 25/15
20 Double unders
15 Wall balls - 25/15
10 Double unders
10 Wall balls - 25/15  

$ Out.
Off

11/28/12

Strong(er).

 

Strength.

Deadlift
5 x 3 - H.A.P

Conditioning.

Climb the ladder in 10 minutes
2 Power cleans - 95/65
2 Bar facing burpees 
4 Power cleans
4 Bar facing burpees
6
6..

$ Out.

100 Abmat sit ups 
   

11/27/12

Are you pushing yourself hard enough? (Mario is...)

Strength.

Bench Press
10 x 1 - H.A.P


Conditioning.


AMRAP 2 Minutes.
15 Box jumps - 24/20
15 KB swings - 53/35
15 Pull ups 
Rest 1 Minute.

Repeat x 5 

*Where you stopped in the AMRAP you will resume on the next round 



$ Out.

3 x ME Ring dips