3 Position Squat Clean + Jerk
o
60%, 65%, 70% x 4 sets of each
Clean Pull
o
2x3 @ 90%
o
2x3 @ 95%
Front Squat
o
5x3 @ 70%
Good Morning
o
5x3
Tuesday, January 14, 2014
Monday, January 13, 2014
Strength: January 14, 2014
ü Power Clean
o
5x3 @ 70%
ü Power Jerk
o
5x3 @ 60%
ü Overhead Squat
o
5x3 @ 70%
Conditioning
"Helen"
3 Rounds For Time:
- 400 m. Run
- 21 KB Swings 53/35
- 12 Pull-Ups
January 14, 2014
For
Time:
·
1000
m. Row
·
50
Thrusters 45#
·
30
Pull-Ups
Post
Workout
·
50
Leg Lift Sit-Ups
Strength: January 13, 2014
ü 3 Position Snatch (floor, below knee, above knee)
o
60%, 65%, 70% x 4 sets of each
ü Snatch Pull
o
2x3 @ 90%
o
2x3 @ 95%
ü Back Squat
o
5x5 @ 70%
ü Push Press
o
5x5 @ 70%
https://www.youtube.com/watch?v=gOEVmzKUhQ0
Sunday, January 12, 2014
January 13, 2014
5 Rounds For Time:
400 m. Run or Row
20 Wall Balls
20 Box Jumps
Post Workout
5 Rounds
30 Seconds
Hollow Rock or Front Plank
30 Seconds Rest
Thursday, January 9, 2014
January 10, 2014
In Teams of 2:
8 Minute AMRAP- 10 Burpees
- 10 KB Swings
- 10 Calorie Row
*Rest 2 Minutes
8 Minute AMRAP
- 10 Wall Balls
- Air Squat Hold
* Rest 2 Minutes
8 Minute AMRAP
- 200 m. Run
- 10 T2B/K2E
*Rest 2 Minutes
Score= Total Rounds
Wednesday, January 8, 2014
January 8, 2014
"One On On Off"
15 Rounds
- 5 Pull-ups / 10 Tire Dips
- 10 Sit-Ups
- AMRAP of Lunges
*Rest 1 Minute
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