Author Archive

Wednesday, 17 August 2011

Posted by:

Barbell Snatch technique training or establish a 1RM load (~10 min)
12 min AMRAP
16 DB Snatches – 8 ea arm (45/25)
30 Double unders

Continue Reading - >
0

Tuesday, 16 August 2011

Posted by:

Wendler Deadlift: 5-5-5 @ 65, 75, 85% of 1RM
“Diane”
21-15-9
Deadlift (225/155)
HSPUs

Continue Reading - >
0

Monday, 15 August 2011

Posted by:

5 Rounds
Run 200 Meters
7 Thrusters (135/95)
14 Ring rows

Continue Reading - >
0

Friday, 12 August 2011

Posted by:

250m Row
10 Push Press  (75/55)
7 min AMRAP
1 min Rest
10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP
1 min Rest
10 KTE
10 Pullups
7 min AMRAP

Continue Reading - >
0

Thursday, 11 August 2011

Posted by:

3 Rounds, 6 stations – 1 min each
1. Straight-leg Deadlifts (115/75)
2. Medball Situps (20/14)
3. Step-back Lunges (wt’d Vest optional)
4. KB SDHP (53/35)
5. Double Unders
6. Rest

Continue Reading - >
0

Wednesday, 10 August 2011

Posted by:

Wendler Shoulder Press: 5-5-5
150 Burpees…for time

Continue Reading - >
0

Tuesday August 9th 2011

Posted by:

20 Slamballs (25/15)

20 Box Jumps (20)

600m Run

5 Rounds

Continue Reading - >
0

Monday Aug 8th 2011

Posted by:

Wendler Squat: 5-5-5

15 OHS (95/65)

25 KB Swings (53/35)

3 Rounds

2 min Rest

15 Pullups

25 Abmat Situps

3 Rounds

Continue Reading - >
0

Friday May 13 2011

Posted by:

Cash in 800m Row/800m run*

5 Front Squat (135/95)
5 Push Jerk (135/95)
10 V-ups
15 min AMRAP

Cash out 800m Row/800m run*

*Cash in with either a run or the row, then cash out with the one you didn’t choose.

Continue Reading - >
1

Thursday May 12 2011

Posted by:

15 minutes to find 1RM for Deadlift

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift (185/145)*
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Bar-Facing Burpees

*athletes may opt to increase weight up to 225/185 with coach’s consent.

Continue Reading - >
2

Wednesday May 11 2011

Posted by:

400m Run
10 HSPU
25 Box Jumps (20)
50 KB Swings (35/26)
100 Double Unders
50 Goblet Squats (35/26)
25 Pullups
10 Jumping Lunges
400m Run

Continue Reading - >
1

Tuesday May 10 2011

Posted by:

15 minutes to find 1RM for Shoulder Press

21-15-9
Hang Power Cleans (95/65)
Toes to Bar

Continue Reading - >
1

Monday May 9 2011

Posted by:

500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 rounds w/ 3 mins rest between rounds

Continue Reading - >
0

Friday May 6 2011

Posted by:

Start in any order:

250m Row
10 Tuck Jumps
7 min AMRAP

1:30 rest

10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP

1:30 rest

10 KTE
10 Slamball (20/15)
7 min AMRAP

Continue Reading - >
0

Thursday May 5 2011

Posted by:

Wendler Squat
5 @ 70% of 1 RM
3 @ 80% of 1 RM
1+ @ 90% of 1 RM

“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

Continue Reading - >
0
Page 5 of 6 «...23456