September 2nd, 2010
Strength:
Back Squat
3,3,3,3,3
Conditioning:
For time
21,18,15,12,9,6,3 reps of
DB Snatch
KTE
Example: 21 db snatch left arm, 21 db snatch right arm, 21 kte, then 18 db snatch left, 18 db snatch right and 18 kte…so on & so on
Post Back squat and time to comments.
September 1st, 2010
Conditioning:
10 minutes to complete:
1000m Row
Max Rep Pullups
Mobility / Soft tissue
Work your business folks!
August 31st, 2010
Skill focus:
Ring Work
Ice Cream Makers
5,5,5
Ring L-sits (straight legs / tuck knees)
Accumulate 1 minute total
Conditioning:
5 rounds
4 Front Squats (80% 1RM)
8 Lateral Burpee Box Jumps (12″)
12 Supine Ring Rows
FRBR
Post total time to comments.
August 30th, 2010
Skill focus:
KB Snatch
Conditioning:
200 m Run
50 KB Swings (1.5, 1.0)
400 m Run
25/25 KB Cleans
200 m Run
15/15 KB Snatches
400 m Run
5/5 Turkish Get ups
200 m Run
Post time to comments.
August 29th, 2010
Strength:
Snatch Grip (w/hookgrip) Deadlift
3,3,3,3,3
Shoulders & Hips rise at same rate
Conditioning:
AMRAP in 15 mins
Hang Power Clean x 3 (185#,105#)
Ring Dip x 5
Toes to bar (T2B) x 7
30 seconds of Double Unders for max reps
Example: Perform all 3 movements, then DU max reps for 30 seconds, then start next round of AMRAP
Post DL load and rounds & total DU to comments.
August 26th, 2010
Strength:
HSPU
5 sets max reps
focus on full ROM
Conditioning:
3 RFT
10 Jump squats w/empty barbell (45#, 35#)
20 Windmills (55#, 35#)
40 Sit ups
60 Squats
Post total # of HSPU and time to comments.
August 25th, 2010
Skills focus:
Kipping pull up / Muscle up
Tests:
Max Push ups in 2 minutes
Max Sit ups in 2 minutes
Mobility / Soft tissue work
August 24th, 2010
Strength:
Standing Press
Heavy double
Keep rib cage locked down
Conditioning:
5 RFT
10 OHS (115#, 75#)
10 KB Swings
Post SP load and time to comments.
August 23rd, 2010
Running on ICE w/POSE
Skill focus:
Kipping Pull ups
Conditioning:
“Murph”
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Partition pull ups, push ups & squats as needed but start and finish with a 1 mile run
Post time to comments.
August 22nd, 2010
Strength:
Deadlift
50% of 1RM
10,10,10,10
Focus on Speed of lift (nonmaximal load w/maximal speed)
Conditioning:
For time
100 Burpees
Post time to comments.
