Monday, 17 November 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 as many rounds as possible in 10 minutes:

135 lbs Push Presses – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps

Post times to comments.

Friday, 14 November 2014

Meet in the 3rd floor weight room:

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

Conditioning:

Complete 5 rounds:

You have 90 seconds to complete the following:

365 lbs Deadlifts – 4 reps
Dips – Max Reps

Post total dips to comments.

Thursday, 13 November 2014

Meet at 0530 in the powerlifting room...

StrengthSquat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Every 2 minutes (run up and out of the powerlifting room, adjust distance as necessary)

You have two (2) minutes to complete each of the following sets:

1. 155 lbs Thrusters – 5 reps
Sprint 120 yards

2. 155 lbs Thrusters – 6 reps
Sprint 100 yards

3. 155 lbs Thrusters – 7 reps
Sprint 80 yards

4. 155 lbs Thrusters – 8 reps
Sprint 60 yards

5. 155 lbs Thrusters – 9 reps
Sprint 40 yards

6. 155 lbs Thrusters – 10 reps
Sprint 20 yards

Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.

Post sets completed to comments.

Wednesday, 12 November 2014

On your own...

10-15 minute double under practice

Muscle up progression from last week

Monday, 10 November 2014

Meet at 0530 in the powerlifting room:

Strength:

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

Conditioning:

Complete for time:

Push Ups – 150 reps

*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.

Post times and number of penalties to comments.


Reminder to sign up for WOD with Warriors on Tuesday...

http://doodle.com/xq9nmdetifte4gmf

More info...

http://teamrwb.org/get-involved/wodwithwarriors