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  

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