5/1/13

Strength.

Deadlift

5 - 60%

5 - 70%

ME - 80%

Conditioning.

"Pick your poison"

1 Mile run for time

OR

10 x 200 Meter sprints

*At the top of every 2 minutes 

4/30/13

Baby Urijah, the future of our Sport.

Strength.

Seated DB Press

3 x 8

(C) + 3 x 5 Pendlay Rows

Conditioning.

"AIR FORCE"

At the top of each minute do 4 burpees

Complete for time

20 Thrusters - 95/65

20 SDHP - 95/65

20 Push Presses - 95/65

20 OHS - 95/65

20 Front Squats - 95/65

  

4/29/13

Strength.

Front Squat

3 x 5 

*Add 5lbs front last weeks front squat

Conditioning.

"DC"

3 Rounds for time

20 Burpees

15 Wall Balls - 25/15

10 Toes 2 Bar

 

4/26/13

 

Athlete Rebecca does Annie in 12:05 RX'd..... 7 Months PREGNANT.

Strength.

5 Sets

 2 Power cleans + 2 Front squats + 2 Jerks

Conditioning.

"OUTLAW"

For time

20 Wall balls - 25/15

40 Push ups

20 Wall balls

40 Box jumps - 24/20

20 Wall balls

40 KB Swings - 53/35

20 Wall balls 

      

4/25/13

 

Eat meat, veggies, nuts, seeds, some fruit, little starch, NO sugar.

 

Strength.

Bench Press

5 - 70%

3 - 80%

ME - 90%

Conditioning.

"Annie"

For time

50-40-30-20-10

Double unders

Sit ups   

4/24/13

Ant and Steph.

Strength.

Deadlift

5 - 70%

3 - 80%

ME - 90%

Conditioning.

"Jacked Up"

For time

Run 800 Meters 

50 Thrusters - 45#

30 Pull ups   

*Compare to 1/22/13

4/23/13

Don't Quit.

Strength.

Push Press

5 x 3 H.A.P

Conditioning.

"GRACE"

For time

30 Clean and jerks - 135/95

*Compare score to 1/2/13

$ Out.

3 x 15 DB Fly's    

4/22/13

Crystal swinging heavy.

Strength.

Back Squat

3 - 65%

3 - 75%

ME - 85%

Conditioning.

"Stair Case"

AMRAP 12 Minutes.

10-20-30 Meter shuttle run (2 Hand touch each stop)

7 Burpees 

*Add 7 Burpees each round   

4/19/13

Craig and Dee post "Kangaroo"

 

Strength.

5 Sets

1 Hang clean + 1 Clean + 1 Jerk

Conditioning.

"Stun'R"

5 Rounds for time.

15 Wall balls - 25/15

15 SDHP - 75/55

     

4/18/13

What's your fitness goals?? lulz

Strength.

Bench Press

3 - 65%

3 - 75%

ME - 85%

Conditioning.

"Viper"

21-15-9

Pull ups

Clapping push ups

*Compare to 1-17-13

$ Out.

3 x 10 Banded front lat raises

3 x 10 Banded pull aparts      

4/17/13

Alicia and Melissa post Region.

Strength.

Deadlift

3 - 65%

3 - 75%

ME - 85%

Conditioning.

"Kangaroo"

For time

400 Meter run

21 Burpee box jumps (F) 24/20 (C) 30/24

400 Meter run

15 Burpee box jumps

400 Meter run

9 Burpee box jumps

4/16/13

Melissa Cashin Out.

Strength.

(F) Seated DB Press

3 x 8

(C) + Pendlay Rows

3 x 5

Conditioning.

"Region"

4 Rounds for time

10 DB Snatches - (F) 50/30 (C) 70/50

200ft. Sprint

*Compare to 1/5/13   

4/15/13

Mari  Cashing Out.

Strength.

Back Squat

5 - 60%

5 - 70%

ME - 80%

Conditioning.

"The Get Away"

4 Rounds for time 

8 Push presses - (F) 95/65 (C) 115/75

16 Walking lunges - (F) 95/65 (C) 115/75

32 Double unders     

4/11/13

Michael cashing out.

Strength.

Bench press
5 - 60%
5 - 70%
ME - 80%

Competitors
Bench press
+
DB rows
3 x 8 each arm

Conditioning.

"Low Blow"

For time
100 Sit ups
75 Wall Balls
50 Mountain Climbers
25 Pull ups

4/9/13

What do you train for?

Strength.

5 Sets

2 Push presses + 1 Jerk

Conditioning.

"Speed Bump"

For time

100 Box jumps - 24/20

Every minute stop and do 6 DB snatches - 50/30  

4/8/13

Strength.

(F) Front squat 3 x 5

(C) 1 1/4 Front squat 3 x 5

Conditioning.

"The Blade"

AMRAP 12 Minutes.

6 Push presses (F) 95/65 (C) 115/75

6 Front squats (F) 95/65 (C) 115/75

12 HR push ups

12 Lateral bar hops

4/5/13

Geri and Diane rowing hard.

Strength.

20 Minutes to establish a 1rm C&J

Conditioning.

"Hug a Rock"

3 Rounds for time

400 Meter run with Med ball - 25/15

30 Walkin lunges with Med ball - 25/15

20 Sit ups with Med ball - 25/15   

4/4/13

Strength.

20 Minutes to establish a 1rm bench press

Conditioning.

"13.5"

AMRAP 4 Minutes

15 Thrusters - 100/65

15 C2B pull ups

*IF you get through 3 rounds in the 4 minutes

AMRAP 8 Minutes

15 Thrusters - 100/65

15 C2B pull ups

etc.

     

4/3/13

Strength.

20 Minutes to establish 1rm deadlift 

Conditioning.

"The Claw"

For time

30-20-10

KB Swings - 70#

Box jump - 24/20

$ Out.

3 x 15 Back ext.   

4/2/13

"Creepers" aftermath

Strength.

20 Minutes to establish a 1rm jerk

Conditioning.

"TONY"

For time

50 Deadlifts - 135/95

40 Burpees

30 S2O - 135/95

20 Burpees

10 Cleans - 135/95