Saturday, 22 November 2014

On your own...

Complete 3 rounds:
60 seconds DB Thrusters 50 lbs – max reps
Rest 60 seconds
60 seconds Bar Muscle Ups – max reps: sub chest to bar pull-ups 
Rest 60 seconds
60 seconds Assault Bike for Calories – max reps
Rest 60 seconds
60 seconds Burpees – max reps
Rest 60 seconds
*Your score is total reps completed of each movement over 3 rounds.
*You can sub a C2 Rower for the Assault Bike calorie sprint.
Post total score to comments.

Friday, 21 November 2014

Meet at 0530 in the powerlifting room...

Strength:

Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning:

On the minute
Complete the following on the minute for 8 minutes:
50 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post rounds completed to comments.

Thursday, 20 November 2014

Meet at 0530 in the powerlifting room..

Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last worko


Conditioning: move to '62 room...

Complete 7 rounds for time:
Walking Lunges w/ 50 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 3 reps
Post times to comments.

Wednesday, 19 November 2014

Active rest...

Double unders
Ring muscle up progressions

Tuesday, 18 November 2014

Meet at 0530 in the powerlifting room:

Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict pull-ups 3x max reps

Conditioning:

Complete 5 rounds time:
50 lbs Dumbbell Hang Power Cleans – 10 reps
Strict Pull Ups – 5 reps
Sprint 60 yard shuttle
*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.
Post times to comments.

Monday, 17 November 2014

Meet at 0530 in the 3rd floor weight room...

Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning:
Complete as many rounds as possible in 10 minutes:
135 lbs Push Presses – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps
Post times to comments.

Friday, 14 November 2014

Meet in the 3rd floor weight room:

Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning:
Complete 5 rounds:
You have 90 seconds to complete the following:
365 lbs Deadlifts – 4 reps
Dips – Max Reps
Post total dips to comments.