November 26, 2013

Turkey Day Treat

(8 Rounds: 40 Sec Work; 20 Sec Rest)

Movements: 

1.Wall Balls

2. T2B or K2E

3. Box Jumps

4. Push Press 75/45

5. Row (Calories)

Score= Total overal rep count. AKA count everything. 

November 25, 2013

A.

4 Rounds NFT

8 1/2 TGU each arm

20 Sit-ups 

Run 200 meters after each set

B.

15 Minute AMRAP

7 Strict Pull-Ups

14 Goblet Squats @53

21 Double Unders (No Doubles= 10 Burpees)

November 22th, 2013

For Time:

100 Double Unders

80 Back Squats @ 135/95

100 KB Swings 53/35

60 Pull Ups

100 Leg Lifts

40 Burpees

100 Sit-Ups

20 Tire Flips

200 meter run X6 @ 20 lb ball

One person works at a time. 

November 21st, 2013

Strength Section: 

A. 15 minutes: Build to a heavy Single of Squat Clean

B. 15 Minutes AMRAP

-3 Cleans @ 60-65%

-6 Push-Ups

-9 Squats

-1 Ladder 

November 20th, 2013

A. Testser

• Run 1 mile For Time

Rest exactly 10 minutes

B. 40-30-20-10

• Wall Balls 20/14
• Perform 10 Buprees in between Wall Ball sets.

ex. 40 wall balls --> 10 burpees --> 30 wall balls --> 10  burpees ....

November 19th, 2013

Skill Work

A. 10 minutes working on technique for the following movements: 

-Double Unders

-Handstands

-Pistols

*challenge of the day= who can complete the most UB double unders. 

Conditioning Section: 

"TABATA FUN"

(8 rounds: 20 sec of work, 10 sec of rest)

Movements

1. Row Calories

2. Push-Ups

3. Box Jumps

4. Sit-Ups

5. Jumping Lunges

November 18th, 2013 [RE-TEST FROM 10/7]

Strength:

MAX DAY

1-RM: BACK SQUAT
1-RM: STRICT PRESS
1-RM: DEADLIFT

Score= Total BS/ Total SP/ Total DL= Overall Total

Compare your numbers to October 7, 2013