Wednesday, 28 January 2015

Meet at 0530 in the powerlifting room:

1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight
2. Conditioning
20 Strict HSPU 
20 Towel grip pullups
20 Burpee WallBalls (20/14) 
20 Hang Squat Cleans (135/95) 
40′ dumbell Walking Lunge 
3. Conditioning
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike (sub elliptical or Jacobs laddes)

Tuesday, 27 January 2015

if the gym opens...


1. EMOMx10
Odd: Row 20/15 Cals
Even: 1 heavy dumbell Front Squat + 1 Strict Def. HSPU. – you choose the weight and deficit.
2. Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (115/75)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)
*Share reps as needed

Monday, 26 January 2015

Meet at 0530 in the powerlifting room:

Back-Off Week
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls (or 2)
40 CTB pull-ups Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)

(Scale squat weight as necessary)

Saturday, 24 January 2014

On your own...

1. “Fight Gone Bad”
3 rounds of:
1 min for max reps of Wall Balls, 20/14
1 min for max reps of Sumo Dead High Pulls, 75/55
1 min for max reps of Box Jumps, 20″
1 min for max reps of Push Press, 75/55
1 min for max cals of Rowing
1 min rest

Friday, 23 January 2015

meet at 0530 in the '62 room:

1. Conditioning
5 Rounds of for max reps of:
1 min of Strict Pull ups

1 min of DB Hang Squat Clean Thrusters, 50/35
1 min of Row for Calories
1 min of Bench Press, 135/95 (sub weighted push-ups)
1 min of Rest
2. Skills
AMRAP 6:
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall

Thursday, 22 January 2015

rest day, get some skill work in!

Wednesday, 21 January 2015

Meet at 0530 in the powerlifting room:

1. Strength
work up to a heavy double dead lift with bands and/or chains
2. Conditioning
EMOMx8
Odd: 7 Deads at 65%
Even: 60 Double unders