November 17 2014

Conditioning:

2 Person teams complete:

8 Min Amrap of:

8 Lateral Burpees

8 Power Snatches 75/55

Rest 3 Minutes

8 Min Amrap of:

8 Box Jumps 24/20

8 Wallballs 20/14

Partner 1 completes a round and then partner 2 completes a round switching back and forth for each 8 minute couplet.  

Strength:

Bench Press

5-5-5-5-5

November 14 2014

Conditioning:

With a continuously running clock, begin a new round every 3 minutes until you complete 10 rounds of:

25 KB SDHP 53/36

10 Burpees

*Each round of the SDHP & Burpees is a MAXIMAL EFFORT!! Rest the remaining time and go 100% everytime!!

Strength:

Strict Press

1-1-1-1-1

Push Press

3-3-3-3-3

November 12 2014

Conditioning:

For Time:

300 Mountain Climbers

50 Wall Balls, 20/14 lbs

30 Kettlebell Swings, 55/35 lbs

200 Mountain Climbers

40 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 55/35 lbs

100 Mountain Climbers

30 Wall Balls, 20/14 lbs

10 Kettlebell Swings, 55/35 lbs

Strength:

Front Squat

3-3-3-3-3

November 10 2014

Conditioning:

As Many rounds as Possible in 15 Minutes of:

1 Deadlift 

1 Hang Power Clean

1 Front Squat

1 Push Press

***5 Burpees everytime you put the bar down

Strength:

Barbell Row

5-5-5-5-5

****Work on jump rope skills between sets

November 7 2014

"Intensity Breeds Adaptation"

Strength:

Strict Press

5-5-5-5-5

Jump rope between sets  goal should be either 100 Single unders or 30 double unders

Conditioning:

For Time:

Run 1000M (3Xdown and back)

50 Thrusters 45/25

30 Pullups

November 5 2014

Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24/20

12 Push press 115/75

9 Toes-to-bar

*Weights listed are recommended but you will have the option to scale up or down 

Strength:

Complete the following complex every other minute, increasing weight each set for 12 Minutes:

9 Deadlifts + 5 Hang Power Cleans

November 3 2014

Conditioning:

3 Minutes As Many rounds as possible:

20 Wallballs

10 Deadlifts 225/155

Rest 1 Minute

3 Minutes As Many reps as possible:

Burpees

Rest 1 Minute

3 Minutes As Many rounds as possible:

20 KB Swings 53/36

10 H.R. Pushups

Rest 1 Minute

3 Minutes As Many rounds as possible:

20 Sit Up

10 Push Press 75/45

*Scale up or down where necessary 

Strength:

Back Squat

6-6-6-6-6-6