11/26/12

Teamwork.

Strength.

Back Squat
4 x 4 - H.A.P

Conditioning.

For time
10 HSC - 115/75
200 Meter run
8 HSC - 115/75
200 Meter run
6 HSC - 115/75
200 Meter run
4 HSC - 115/75
200 Meter run
2 HSC - 115/75     
200 Meter run



$ Out.

3 RM TGU 
Each arm

11/23/12

Back to work.

Strength.

1a) 3 x 8 DB Seated press
1b) 3 x  ME Pull ups

Conditioning.

For time.
30 Clean and jerks - 135/95

$ Out.

2 Minutes ME Double unders

11/22/12

Happy Thanksgiving!

Strength.

OFF

Conditioning.

"Earn your mashed potatoes team workout"


TBA at the gym.

11/21/12

"F" Gravity.

 

Strength.

Deadlift
3 x 5 - H.A.P

Conditioning.

3 Rounds for time

50 Walking lunges
40 Mountain climbers
30 Abmat situps 
20 Pushups 


$ Out.

3 x 8 Each arm 
DB Rows - H.A.P     

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