Archive for December, 2011

Tuesday Dec 13th, 2011

Posted by:

Wendler Strict Press  Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Continue Reading - >
0

Monday Dec 12th 2011

Posted by:

Running Cindy

5 Min Clock

400m Run

then am rap “Cindy”

5 pullups

10 pushups

15 squats

1 min rest

Repeat for total of four rounds

 

Continue Reading - >
0

Tuesday, Dec 6th, 2011

Posted by:

Back Squat 1 RM Test

Then, 5 Rounds for time of:

5 Hang Squat Clean Thrusters (135#/95#)

7 C2B Pull Ups

9 KB Swings (2 pood/1.5 pood)

<3 months: DB Thrusters, Jumping Pull Ups, Russian Swings (1.5 pood/1 pood)


Continue Reading - >
0

Monday 5th Dec, 2011

Posted by:

Paleo Challenge Re-test

5 Min Max Effort Row

5 Min Max Ascending Ladder: Box Jumps (24/20), 95#/65# Push Press

5 Min Amrap: 3 Burpees, 3 Pull Ups

*3 Min rest between each workout, athletes should try to go in the same order they used during the initial assessment

Continue Reading - >
0

Friday Dec 2nd, 2011

Posted by:

“Santora”

3 Rounds:

Max reps of:

155/105 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/165 pound Deadlifts, 1 minute
Burpees, 1 minute
155/105 pound Jerks, 1 minute

1 Min Rest after each full round

<3 Months version: DB Cleans, Sprints, KB Deadlifts, Burpees, DB Jerks or scaled load

Continue Reading - >
0
Page 2 of 2 12