Monthly Archives: January 2016
Friday 1/30/16 Training
Strength
3×5 Press
(Add 5lbs)
Conditioning
2 Rounds For Time
400m Farmer’s Carry
200m Front Rack Carry
100m Overhead Carry
Thursday 1/29/16 Competition
Conditioning
Advanced
9-7-5
Muscle Up
Squat Snatch 135/95lbs
Intermediate
9-7-5
Muscle Up Transition
Squat Snatch 95/65lbs
Beginner
18-14-10
Pull Ups
Push Ups
Overhead Squats 65/45lbs
Wednesday 1/27/16 Training
Kristina
Strength
20 Minutes To Find A Heavy
Push Press
Push Jerk
Split Jerk
Conditioning
3 Rounds
800 Meter Run
Rest 90 Seconds
Core
3 Minutes Max Sit Ups
Tuesday 1/26/16 Competition
Conditioning
Advanced
10-15-20
Handstand Push Up
Deadlift 225/185
Chest-To-Bar Pull Ups
Intermediate
10-15-20
Handstand Kick Up Slow Decent or Box Handstand Push Ups
Deadlift 185/135
Pull Ups
Beginner
10-15-20
Dumbell Strict Press
Deadlift 135/95
Ring Rows
Monday 1/25/15 Training
Carlos
Strength
3×5 Back Squat
(Add 5-10lbs)
Conditioning
With a Partner
AMRAP 5
250 Meter Row
5 Burpees Over Rower
Rest 5 Minutes
AMRAP 5
10 Meter Back Rack Lunge
5 Burpees Over Bar
Satruday 1/23/16 Training
Strength
4 Sets
8 Front Squats
Rest 1 Minute
3-6 Chin Ups (Tempo-1131)
Rest 1 Minutes
Conditioning
AMRAP 12
45 Double Unders
35 Wall Balls
25 Second L-Sit
Friday 1/22/16 Competition
Conditioning
1,000 Meter Row
-Then-
5 Rounds
8 Power Clean & Push Jerks
12 Box Jumps
Thursday 1/21/16 Training
Strength
3 Sets
5 Deadlift (add 5-10lbs from last week)
Rest 1 Minute
Max Rep Dumbbell Bench
Rest 2 Minutes
Conditioning
6 Rounds
400m Sprint
Rest 1 Minute
Wednesday 1/20/16 Training
Strength
3×5 Press @75%
Conditioning
3 Rounds For Quality
200 Meter Brisk Walk
200 Meter Sprint
8 Toes to Bar
12 Overhead Squats
Tuesday 1/19/16 Training
Strength
Part 1-7×2 Snatch Balance
Rest 90s
3×5 Back Squat (add 5-10lbs from last week)
Rest 2-3 Minutes
3×5 Bent Over Row (add 5lbs from last week)
Rest 2-3 Minutes