Thursday, May 22, 2014

Tuesday, May 20 Wk 2, Day 2

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AM 30 minute - Airdyne (every 5 minutes, get up and do some light hip/hamstring mobility) PM A. Push Jerk - Build to a tough triple quickly ...

Monday, May 19 Wk 2, Day 1

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AM 4X 400m Row @ 85% rest 2 minutes 400m Run @ 85% rest 2 minutes PM A. Deficit Deadlifts @ 41X1; 6-8 reps x 4 sets; rest 2 minutes (straps)...

Saturday, May 17 Wk 1, Day 3

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A. Incline Bench Press; 10, 8, 6, 4, 2; rest 3 minutes B. 50 Shoulder Press @ 115# for time C. 100 Strict Pull-ups for time Result A.  135x1...

Friday, May 16 Wk 1, Day 2

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AMRAP in 10 minutes @ 85%: 100m Run 7 Thrusters @ 95# 7 Burpees rest 4 minutes AMRAP in 10 minutes @ 85%: 30 Double Unders 7 KBS @ 70# 7 Box...
Thursday, May 15, 2014

Thursday, May 15 - Day 1 2014 Offseason

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Warmup 3 rounds NFT: 1 L-sit legless rope climb (15') 15 Muscle Snatches (75# rd 1, 95# rd 2, 135# rd 3) 50 UB Double-Unders Programming...
Sunday, April 27, 2014

Saturday 4/26/14

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Team Training Teams of 4 (2 men, 2 women) alternating girl/guy complete 2013 Regional Event 7: Conga Line through - 30 WB (20/14#) 30 CtB pu...

Friday 4/25/14

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AM “Diane" 21-15-9 for time: Deadlifts @ 225# Handstand Push-ups PM Front Squat: 8 minutes to find 3RM (3 girls must share a rack, 3 gu...
Friday, April 25, 2014

Wednesday 4/23/14

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@ 95-97%: 400m Run 500m Row x 6 sets sets rest 5 minutes between sets Result 3:16   1:28  1:38.8 3:28   1:32  1:46.8 3:33   1:35  1:49.2 3:3...

Tuesday 4/22/14

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AM 30 minute - Airdyne @ Easy Pace PM A. Split Jerk - Build to a tough single B. Weighted Strict CTB Pull-ups; 2-3 reps x 5 sets; rest 2 min...

Monday 4/21/14

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A. EMOTM for 8 minutes: 3 TnG Power Cleans @ 225# B. EMOTM for 8 minutes: 3 TnG Deadlifts @ 315# + AMRAP in 10 minutes 15 KBS @ 53# 30 Doubl...
Saturday, April 12, 2014

Saturday 4/12/14 RPWk 2

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AMRAP rope climbs to 15ft in 90 seconds  + For time: 30 Shoulder to Overhead @ 165# 60 CTB Pull-ups 90 Overhead Squats @ 95# 120 Double Unde...
Friday, April 11, 2014

Friday 4/11/14 RPWK 2

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AM Run 30 sec @ 85% Walk 30 sec Run 30 sec @ 90% Walk 30 sec Run 30 sec @ 95% Walk 2 minutes x 6 sets PM (Team Session) In 4 teams of 2 (1 m...
Thursday, April 10, 2014

Wednesday 4/9/14 RPWk 2

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AM Airdyne - 25 minutes @ Easy Pace PM A. Back Squat @ 315#; 5 reps x 3 sets; rest 3 minutes B. Front Squat @ 255#; 5 rep x 3 sets; rest 3 m...

Tuesday 4/8/14 RPWk 2

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A. Push Press; 5, 5, 3, 3, 3; rest 3 minutes  B. 5 Muscle-ups - EMOTM for 8 minutes + 90 sec - Burpee Box Jumps @ 24” (step down) 60 sec - H...