Strength:
A. Push Press
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
B. Bench Press
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
With a partner work to complete:
- 100 WB
- 75 Burpees
- 50 TTB
- 800 M Run with medball
(one person works at a time)
16 min cap
4/22/14
Strength:
Weighted Pull Ups:
- 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
ME KBS (70/55)
Rest 1 minute, then
5 min AMRAP:
- 10 CTB Pull Ups
- 10 Clean & Jerks (155/105)
Rest 1 minute, then
ME KBS (70/55)
4/21/14
Strength:
Back Squat:
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
For Time:
21-15-9
- Thrusters
9-7-5
- Muscle ups (sub 21-15-9 dips for MUs)
4/20/14
The gym is closed today (no open gym).
4/19/14
Reminder:
Foundations today at 9AM.
Strength:
Bent Over Row
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
Option A:
For Time:
- 50 Pull Ups
- 50 Wall Balls (20/14)
- 800m Run
Option B:
3 Rounds:
- 50 Cal Row
- 15 HSPU
- 50 Double Unders
**May only complete Option B is it can be done to the Rx standard. You may not complete Option B if you did Friday’s workout.
4/18/14
Reminder:
There will be a Foundations Class tomorrow at 9AM! We will be covering Kettlebell Swings and the Deadlift.
Strength:
A. Strict Press
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
B. Deadlift
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
12 min AMRAP:
3-6-9-12-15…
- HSPU
- Back Squats (BW/75% BW)
**RX = Back Squats pulled from floor
4/17/14
Strength:
A. Snatch (from the hip): 3×3
B. Snatch (from above the knee): 3×3
C. Make Up Strength
Conditioning:
Every 3:00 minutes complete,
- 5 Box Jumps (as high as possible)
- 200m Sprint
(3 Rounds)
4/16/14
Reminders:
The gym will be closed this Sunday due to the Easter Holiday.
Strength:
A. Push Press
- Find #RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
B. Bench Press
- Find #RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
8 min AMRAP:
- 5 OHS (115/75)
- 10 TTB
- 20 Double Unders
4/15/14
Strength:
Pull Ups:
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
Complete the following 15 Min AMRAP with a partner:
One Partner completes one full round at a time of:
- ME UB KBS (55/35)
- 7 Pull ups
- 200 M Run
**The score is the total #KBS that you and your partner complete.
4/14/14
Strength:
Back Squat:
- Find 3RM
- 3 @ 95% 3RM
- 3 @ 90% 3RM
Conditioning:
For Time:
- 1k Row
- 50 Thrusters (45/35)
- 30 Burpee Box Jumps (24/20)