12/21/12 (End of the world)

Mo, getting her TGU on..

Strength.

Deadlift
3 - 65%
3 - 75%
ME - 85%

Conditioning.

"Negative"

For time
800 Meter run
12 Power snatches - 115/75
400 Meter run
9 Power snatches - 115/75
200 Meter run
6 Power snatches - 115/75

$ Out.

3 x 100 Meter sled drags - H.A.P
50 Meters forward / 50 Meters backward  

12/20/12

Lisa Brown, rope climb progression.

Strength.

Bench Press
5 - 70%
3 - 80%
ME - 90%


Conditioning.

"ANT"
AMRAP 10 Minutes.
45 Box jumps - 24/20
30 Pull ups
15 S2O - 135/95 

$ Out.

3 Rope climbs or 6 Rope climb prog.      

12/19/12

Richie can jump... High.

 

Strength.

7 Sets - H.A.P
Clean + 1 Hang clean + 1 jerk  

Conditioning.

"HELLO ENGLAND!" 
4 Rounds for time
15 Power cleans - 115/75
30 Abmat Sit ups 

$ Out.

3 x ME Pass throughs  

12/18/12

A lot of people getting stronger...

Strength.

1A) Push press - 5 x 3 H.A.P
1B) Pendlay rows -  5 x 5 H.A.P
Rest 60 seconds between 


Conditioning.

"Rapido" 
For time
30 Jumping BB Squats - 65/45
200 Meter Sprint
30 Burpeez

*If your back squat is over 200/150 use 135/95 (Regular back squats) 
*If your back squat is over 300/200 use BW

$ Out.

3 x 100 Meter Waiters walk - 53/35 (50 Meters each arm)
 

12/17/12

Paleo challenge begins January 4th 2013, be prepared.

Strength.

Front Squat
3 x 5 - Heavier than last week 

Conditioning.

"Rhino"
For time
15 Deadlifts - 185/135
20 Wall Balls - 25/15
25 KB Swings - 53/35
30 HR Push ups 
60 Lateral bar hops
30 HR Push ups
25 KB Swings - 53/35
20 Wall Balls - 25/15
15 Deadlifts - 185/135 

*If your DL is over 300/200 use 225/155 
*If your DL is over 400/250 use 275/185  

$ Out.

TGU
Heaviest 3 rep each arm   
   

12/14/12

Bre & Jo pushing each other.

Strength.

5 Sets
2 Power cleans + 2 Hang cleans + 1 Jerk - H.A.P
 
Conditioning.

"Cement Mixer"
5 Rounds 
Every 3 Minutes
200 Meter run
10 GHD Sit ups  

$ Out.

30 Box jumps for time - 30/24in
 

12/13/12

Start 'm Young

Strength.

Bench Press
3 - 65%
3 - 75%
ME - 85%

Conditioning.

"Stinger"
5 Rounds for time
50ft. OH Walking lunge - 45# Bar
21 Burpees 

$ Out. 
OFF