Wednesday, February 26, 2014

February 26 2014


Conditioning:

Every minute on the minute for 20 minutes complete:

6 Dumbell Squat Clean and Jerks 35/20
6 Burpees

* score is missed rounds 

Strength:

Back Squat
5-5-5-5-5

Barbell Row
4-4-4-4

Monday, February 24, 2014

February 24 2014



Conditioning:

Tabata Sets of:

DB Box Step Overs 35/20
Airsquats
KB Swings 53/36
Burpees
DB Thrusters 35/20
Pushups

Strength:

Bench Press
5-5-5-5-5

February 22 2014

Teams of 2
One athlete works, while the other rests.

50 Burpees
10 Clean and Jerks
75 BJ, 24/20
10 CJ
100 Pull ups
10 CJ
75 BJ, 24/20
10 CJ
50 Burpees

Wednesday, February 19, 2014

February 19 2014



Conditioning:

Rounds of 15-12-9-12-15 For Time of:

Kettlebell swings 53/36
Box Jump 24/20
Situp
Sumo Deadlift High Pull 53/36
Goblet Squat 53/36


Strength:

Back Squat
5-5-3-3-1

Monday, February 17, 2014

February 17 2014



Conditioning:  



Complete 5 - sled pull/pushes

Then immediatly after complete for time:

50 walking lunges with plate
25 pullups
50 box jumps
25 burpee to plate
50 supermans
25 pushups
50 situps
25 Ground to overhead w/plate
50 Airsquats
25 Mountain Climbers

Strength:

Strict Press
5-5-3-3-1
Push Press
3-3-3

Saturday, February 15, 2014

February 15 2014

Conditioning:

25 Minute AMRAP of:

25M Shuttle Run
15 Burpees
50M Bear Crawl
15 KB Swings 53/36
50M Broad Jumps
15 Goblet Squats

Strength/Skills:

Clean and Jerk Practice

Wednesday, February 12, 2014

February 12 2014




Conditioning:

7 Rounds For Time:

7 DB Deadlifts
7 DB Squat Cleans
7 DB Push Press
7 DB Russian Twist
7 DB Lunges (each side)
7 DB Renegade Rows
7 DB Snatches (each side)


* Dumbbell weight 35/20

Strength:

Back Squat
5-5-5-5-5

Monday, February 10, 2014

February 10 2014



Conditioning:
Rounds of 10 down to 1 for time of:

Box Jumps
Pushups
DB Thrusters 35/20

Rest 1 Minute then:

Rounds of 10 down to 1 for time of:

Burpees
Situps
KB Swings 53/36

Strength:
Bench Press
5-5-5-5-5