January 2013 - Hardware Strength & Conditioning

1/30/13

Claire with the rope climb!

Back Squat: 3×5

Complete 1 round every 3 minutes for a total of 5 rounds:

6 Hang Squat Clean Thrusters (135/95)
8 Burpee Over Box
10 KBS

Extra:
Work on handstands
Work on Skin the Cat

Omar getting his first bar muscle up!

Announcement:
It has been kept more or less quiet, but yes, a Paleo Challenge will be starting on Monday, Feb 4th! We will have a meeting to discuss the challenge on Saturday 2/2 at noon. The challenge will cost $50, $20 of which will go towards (2) Bio-Sig body fat tests and $30 will go towards the winners’ cash prizes! We will have a baseline workout this Saturday for the challenge as well. We encourage everyone to participate. It is only one month long, and is worth a shot to see how much better you feel and perform with a clean diet!

1/29/13

A: Find a 1RM Bench Press
B: Weighted Pull Up: 4×5

For Time: (12 min cap)

750m Row
21 HSPU
500m Row
15 HSPU
250m Row
9 HSPU

Extra:
BB Roll Out: 3×5

1/28/13

Hang Snatch (Squat): 10×1

8 min AMRAP:

5 Power Snatches (135/95) or 60%1RM
10 Wall Balls
20 Lateral Jumps Over The Bar

Extra:
GHRs: 3×10

1/26/13

A1. Weighted chin ups: 3×5 (1min rest)
A2. Weighted push ups: 3×5 (1min rest)

In 12 minutes, complete the following with a partner:
60 Burpees
Then, AMRAP of:
12 Front squats (135/95)
60 Double unders

Extra:
Strict TTB: 3xME