Archive for September, 2012

6×3 Shoulder Press

Posted: September 29, 2012 in Uncategorized

Strength: 6×3 Shoulder Press

Conditioning:

  • 15 Squat Cleans (95/65)
  • 10 Burpees
  • 5 TTB

(3 rounds)

Daily Training

Posted: September 28, 2012 in Uncategorized

Conditioning:

6 rounds for time

6 DB hang Power Snatch (3 per arm) 40/30
9 hand release pushups
12 Single arm push press (6 per arm)
15 abmat Situps

8×2 Jerk

Posted: September 27, 2012 in Uncategorized

Strength: 8×2 Jerk

Conditoning:

10 min amrap

  • 5 Box Jump up & over
  • 10 KBS (53/35)
  • 5 OHS (75/45)

Core: 20 sec plank 10 sec superman 8x

20120927-200620.jpg

Daily Training

Posted: September 26, 2012 in Uncategorized

Conditioning:

15 minute AMRAP

3 Handstand Pushups (guys to a thin mat for head protection, gals to 1 abmat)
6 Hang Power Clean (m-135, F-95)
9 Burpees
12 double unders (sub is 36 singles)

Cool down:
Foam roll!

20120926-192242.jpg

6×3 Max Floor Press

Posted: September 25, 2012 in Uncategorized

Strength: 6×3 Max Floor Press

Conditioning: “Karen” 150 Wallballs for time. (20/14)

Core: 30 Turkish sit-ups (15 each arm)

 

20120925-194615.jpg

Benchmark Day

Posted: September 24, 2012 in Uncategorized

“Cindy”

20 minute AMRAP
5 pullups
10 pushups
15 squats

Squats are to a med ball if u would like an RX, if you do not want to use a ball squat to the floor so there is no confusion on squat depth. A half squat is a half squat, a quarter is a quarter, these are not the correct depth. We should all know this by now, just saying. Oh and your chin has to clear the bar on pullups, not just meet it. Be honest to yourself, if the rep doesn’t count, do it over. Last time I checked we weren’t handing out Super Bowl rings for RX’ing a workout. It’s just a workout, so just workout and don’t worry about the whiteboard.

20120925-095858.jpg

Daily Training

Posted: September 22, 2012 in Uncategorized

 

Max rounds in 20 minutes

  • 7 Front squats (95/65)
  • 8 Pull-ups
  • 9 KBS (53/35)
  • 10 Double Unders (30 singles)

Daily Training

Posted: September 21, 2012 in Uncategorized

Strength:
Hang Snatch 2 rep max
2,2,2,2,2,2,2,2

*new lift in cycle, starts from the hang (mid thigh), it is supposed to land in the full squat, however receiving in the power position is acceptable.

Conditioning
3 rounds
400 m run
21 goblet Squats
12 push press (95/65)

Core/strong>;
Hollow rocks x 50

Daily Training

Posted: September 20, 2012 in Uncategorized

 

3 rounds for total reps

1 minute at each exercise, 1 minute rest between rounds, post total reps

  • Deadlift (135/95)
  • Burpees
  • Hang Clean & Jerk (135/95)
  • Box Jumps
  • Wall Balls

Daily Training

Posted: September 19, 2012 in Uncategorized

Strength

Push Press 3RM
3,3,3,3,3,3

Conditioning

10-9-8-7-6-5-4-3-2-1
Overhead Squat (95,65)
Toes To Bar

Core

Planks 1 minute on 1 minute off 3x

20120919-194028.jpg