Tuesday June 1st, 2016
STRENGTH
Back Squats wk 5
80% x2
86% x2
92.5% x2
100% x2
CONDITIONING
4 Rounds
NOT FOR TIME
40yd HEAVY Sled Pull March 180/135#
3 Tire [...]
Monday May 30th, 2016
SKILL
3 Rounds
6 Turkish get ups 3ea side
12 GHD Back Extensions
METCON
3 Rounds
30 Sit ups
30 R-KBS [70/53#]
30 [...]
Saturday May 27th, 2016
Metcon
In Teams of 2
5 rds
40 Wallballs
60 Abmats
100 Double unders (2x Singles)
400 meter run
Each person will complete 1/2 of each movement [...]
Friday May 27th, 2016
STRENGTH
Back Squats
3x5 @70%
1st rep 10 count on the way down
5sec hold in the hole
Every 2:30
METCON
Regionals Event 4
4 Rounds
28 Pistols
15 Power [...]
Tuesday March 24th, 2016
STRENGTH
Strict Press
3-3-3-2-2-1-1
Increase Weight
Every 2min
METCON
AMRAP in 20min
20 SDHP [75/55#]
20 Sit-ups
20 [...]
Monday March 23rd, 2016
STRENGTH
Back Squats wk 4
80% x5
87.5% x4
95% x3
METCON
2 RFT
30 KBS 53/35
30 HR Push ups
200m Run
30 KBS
30 HR Push ups
500m [...]
Friday May 20th, 2016
STRENGTH
Push Press 5x3
Increase Wt
5 second pause in the bottom
Every 2min
METCON
Buy in: 400m Run
4 RFT
14 DB Snatches [70/40#]
20 GHD Sit-ups [x2 [...]
Tuesday May 17th, 2016
METCON
5 RFT
5 Deadlift 275/185
10 Lateral Burpees
25 Dubs x3 Singles
POST WOD
3 Rounds
1 mile bike
12 Hollow [...]
Monday May 16th, 2016
STRENGTH
Back Squats wk 3
80% x2
86% x2
92.5% x2
95% x2
METCON
3 RFT
10 Front Squat 155/110#
10 HSPU
100ft Bear [...]
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