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.
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...
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.
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.
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:
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
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
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
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
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
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...
Bench 3×5 (add 2.5 lbs to last workout)
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
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.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
Post total rounds completed to comments.
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)
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.
*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)
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
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
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
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:
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.
Tuesday, 14 October 2014
Meet at 0530 in the weightlifting room:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
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
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)
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
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)
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:
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
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…
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)
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)
Bench 3×5 (add 5 lbs to last workout)
Conditioning
(Move to ’62 Room)
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.
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