Make up strength from Monday, Tuesday, or Wednesday
Conditioning:
4 x400 M Run or Row on the 3:00.
4/9/14
Strength:
A. Push Press
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
B. Bench Press
- Find 3RM (roughly 90% 1RM)
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
“Taylor”
4 Rounds:
- 400m Run
- 5 Burpee Muscle Ups (Bar or Rings) (8 Burpee Pull Ups)
**May be completed with a 20# Weight Vest
4/8/14
Strength:
A. Clean (Hang Above Knee): 3×3
B. Weighted Pull Ups: 3×3
Conditioning:
4 Rounds:
- 45 sec AMRAP KBS (70/55)
- 45 sec AMRAP CTB Pull Ups
- 1:30 Rest
4/7/14
Strength:
Back Squat:
- Find a 3RM (roughly 90% of 1RM)
- 3 @ 95% 3RM
- 3 @ 90% 3RM
*Rest 2 minutes between sets
Conditioning:
15 min AMRAP:
- 10 Strict Knees to Elbows
- 20 One Legged Squats(alternating)
- 30 foot Handstand Walk (Sub 4 Wall Walks)
4/6/14
Open gym from 10AM-12PM!
4/5/14
Foundations class is today at 9:00AM. We will be focusing on the Snatch. Definitely make sure to come to this if you plan on boosting your 1RM during the 10:00AM or 11:00AM class.
Strength:
Find a 1 RM Snatch
Conditioning:
2 mile run time trial
Extra:
8 min AMRAP of strict pull ups (add weight if you can do more than 10 UB strict pull ups)
4/4/14
Strength:
A. Bench Press
- Find 5RM
- 5 @ 95% 5RM
- 5 @ 90% 5RM
B. Deadlift
- Find 5RM
- 5 @ 95% 5RM
- 5 @ 90% 5RM
Conditioning:
In 10 minutes complete:
500m Row, then
AMRAP of:
- 7 Front Squats (135/95)
- 7 HSPU
- 14 TTB
4/3/14
Strength:
Make Up Strength
Conditioning:
4 Rounds:
- 2 min Row for Calorie
- 1 min Burpees
- 1 min Double Unders
- Rest 2 minutes
4/2/14
Conditioning:
“Fight Gone Bad”
3 Rounds: 1 min at Each Station
- Wall Balls (20/14)
- Hang Power Clean (75/55)
- Box Jump (20/16)
- Push Press (75/55)
- Row for Calories
- Rest
4/1/14
Strength:
A. Snatch Grip Deadlift:
- Find 5RM
- 5 @ 95% 5RM
- 5 @ 90% 5RM
B. Weighted Pull Ups:
- Find 5RM
- 5 @ 95% 5RM
- 5 @ 90% 5RM
Conditioning:
3 Rounds: (16 cap)
- 10 Deadlifts (275/165) (or 5RM Snatch Grip Deadlift weight)
- 20 Box Jumps (24/20)
- 7 Muscle Ups (12 ring rows)