March 18 2013
All levels Strength 3-3-3-3-3 Back Squats Conditioning For time 100 pull ups 100 push ups 100 sit ups 100 air squats 2 person teams, only one person working at a time, break up reps as needed Review Dec. 15th results
March 16 2013
Competition group 10 minute AMRAP 5 Shoulder to overhead 115/95/75 Deadlifts 115/95/75 Box jumps 24/20 All levels 10 minutes work on a goat Row 1000m @ 70% effort Rest 5 minutes Then, Row 2000 m If your first row felt good then go for a new PR, if your mechanics is not perfect then go for a hard row at 80-90% effort.
March 15 2013
Competition group Mobility, rest, Test your box jump cycle times with jumps, step ups and step downs. All levels 20 minute AMRAP 5 pullups 10 pushups 15 air squats Review your previous score
March 14 2013
Level 1 and 2 Mobility Banded hip flexor Banded Samson Roll hip flexors Roll calves Warm up achilles Conditioning: 5 minute AMRAP 5 Shoulder to overhead 115#/75# 10 Deadlift 115#/75# 15 Box jumps 24/20 Round 1: push press, box-jump downRound 2: push jerk, box-step down Round 3 +: Commit to the movements that feel best It’s important to find a consistent pace and maintain calm breathe. Fundamentals Strength: 5 sets of Bench press x 3-5 reps Rest 2 minutes between sets and use the time to mobilize Conditioning: 4 rounds for time 10 triceps dip 20 v sit ups 30 DU