Saturday, 1 November 2014

On your own...

Mobility and rollers...eat healthy, drink plenty of water, get plenty of sleep...competition on Sunday!

Friday, 31 October 2014

Meet at 0530 in the 62 room:

Mobility and rollers time...go for a light run, practice some front squats, cleans, double-unders! Or sleep in and do it later, looking to compete on Sunday.


Post times to comments.

Thursday, 30 October 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 workout)

Conditioning: Move outside...

Complete 6 rounds:

Sprint 200 yards

*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.

Post fastest times to comments.

Wednesday, 29 October 2014

Team...Rest Day

Skill...The double-under!

Tuesday, 28 October 2014

Meet at 0530 in the Powerlifting Room:

Strength:

Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Conditioning:

Complete 10 rounds for time:

2/1.5 pood Russian KB Swings – 5 reps
2/1.5 pood One Arm dumbell Power Snatch – 5 reps

Alternate arms as needed.

Post times to comments.

Monday, 27 October 2014

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

Strength and Conditioning

Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
Box Jumps @ 75% of 1 RM height – 5 reps
Sprint 60 yards

Saturday, 25 October 2014

On your own...

 

Conditioning

Complete 2 rounds for time:
Deadlifts @ body weight – 9 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 6 reps
Sprint 1 Full Gasser (200yds)
Deadlifts @ body weight – 3 reps
Sprint 1 Full Gasser (200yds)

*rest 3 minutes between rounds

Post times to comments

Friday, 24 October 2014

Meet at 0530 in the 3rd Floor Weight room...

Strength

Power Snatch 5×2 (find a realistic weight)
Strict Chin Ups 3 x max reps

Conditioning

Complete 3 rounds for time: (move to the '62 Room)
 
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – right
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – left

*go as heavy as possible

 *rest 45 seconds between rounds

Post times to comments

Thursday, 23 October 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 workout)

Conditioning

The Ensign

Complete as many rounds as possible in 3 minutes of:

Power Clean 155 lbs – 3 reps (scale weight as required)
Push Ups – 6 reps
Air Squats/Dips – 9 reps
 
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds).

Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

Wednesday, 22 October 2014

Team...Rest Day

Open...
Clean, Power Clean, Hang Power Clean

Tuesday, 21 October 2014

Meet at 0530 in the 3rd Floor Weight Room...

Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Conditioning:

Complete 6 rounds for time:

50 yard Farmer’s Walk
Sprint 1/2 Gasser (100 yds)

*Go as heavy as possible for Farmer’s Walk
*Start by walking 50 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.
Post times and loads used to comments.

Monday, 20 October 2014

Meet at 0530 in the 3rd floor weight room:

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

Conditioning:
Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
In the hall outside the weight room...
2 x Sprint 40 yard (rest 45 seconds between sprints)

Saturday, 18 October 2014

On your own...

Conditioning

Complete 9 rounds for time: scale weight as appropriate...
155 lbs Thruster – 5 reps 
25 lbs Weighted Pull Ups – 5 reps
Post times to comments.

Friday, 17 October 2014

Meet at 0530 in the powerlifting room...

Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
Conditioning:
Complete as many rounds as possible in 12 minutes:
185 lbs Power Cleans – 4 reps
Assault Bike or C2 Row – 10 calories

Thursday, 16 October 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 workout)


Conditioning:
Complete 5 rounds:
Handstand Push Ups – max reps
*rest as needed between rounds
then…
Complete 8 rounds: find a good spot for...
Sprint 100 yards
*rest 45 seconds between rounds
Post total reps completed to comments.

Wednesday, 15 October 2014

Team: rest day

Open: double unders and muscle up progressions.

Tuesday, 14 October 2014

Meet at 0530 in the weightlifting room:


Strength:
Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 6 rounds for time:
315 lbs Deadlift – 1 rep (80% 1rm)
1 Strict Pull Up
315 lbs Deadlift – 1 rep
3 Strict Pull Ups
315 lbs Deadlift – 1 rep
5 Strict Pull Ups
Post times to comments.

Monday, 13 October 2014

On your own:
Strength:
Press 3×5 (add 2.5 lbs to last workout)
Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
One (1) 20 yard Four Cone Drill – Right Side Start
One (1) 20 yard Four Cone Drill – Left Side Start

Conditioning:
Do Saturdays conditioning if you weren't able to bc of football.

Saturday, 11 October 2014


Saturday: On your own…

Complete as many cycles of the following in 15 minutes of:

Each cycle consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

switch hands without setting the DB down….

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

Go as heavy as possible. Do not drop the DB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of burpees as a penalty after the 15 minutes is up.

Post weight used, cycles completed and drops to comments.

Friday, 10 October 2014


Friday: Meet in the 3rd Floor Weight Room

Strength

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


Complete as many rounds as possible in 12 minutes of:

Front Squat @ last set of Power Cleans – 3 reps
2/1.5 pood Russian KB Swings – 15 reps

Rest 3 minutes…

Complete as many reps as possible in 3 minutes of:

Pull Ups or Chin Ups

Thursday, 9 October 2014


Thursday: Meet in the Powerlifting Room at 0530

Strength

Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)

Conditioning (Move to ’62 Room)

Complete 7 rounds:

Handstand Push Ups – Max reps
Hollow Rocks - 15 reps


Post total HSPU completed to comments.

Wednesday, 8 October 2014


Wednesday: Meet in the 3rd Floor Weight  Room at 0530

Team

Rest


Open Clinic

The Snatch

The Handstand

Tuesday, 7 October 2014

Meet at 0530 in the Powerlifting Room:

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 10 rounds for time:

Weighted Pull Ups – 5 reps (scale as necessary)
Stairway to Heaven Run - 1 rep

Post times and weight to comments.

Monday, 6 October 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 five 2 minute rounds: 
For each round, you have two minutes to complete the following:
75 lbs DB Thrusters – 5 reps
Towel pull-ups  – Max pull-ups 
*Rest 60 seconds between rounds
Post total pull-ups to comments.

Saturday, 4 October 2014



Saturday: On your own…

Complete as many rounds as possible in 12 minutes of:

155 lbs Push Press – 3 reps
Toes to Bar – 7 reps
Stairway to Heaven

Post rounds completed to comments

Friday, 3 October 2014



Friday: Meet in the 3rd Floor Weight Room

Strength

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


Complete 9 rounds for time:

Deadlifts @ 5 RM from last Tuesday – 3 reps
Handstand Push Ups – 5 reps

Post times to comments.

Thursday, 2 October 2014



Thursday: Meet in the Powerlifting Room at 0530

Strength

Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 5 lbs to last workout)

Conditioning (Move to ’62 Room)

Complete 7 rounds: 

Each round lasts 1 minute:
2/1.5 pood Russian KB Swings – 15 reps
Assault Bike or Row – max distance

Rest 1 minute between rounds.

You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance.

Post total distance rowed or rode to comments.