Wednesday, December 14, 2016

Happy Birthday Renee!!!!!

Birthday Warm-up: 

1961 m row

Birthday Strength: 

12 min EMOM 14 DB Bench Press

Birthday Conditioning:

55 Second ea. deep squat, sampson stretch
55 Squats
55 Single Jump Rope
55 Sit-ups
55 Pull Ups
55 Deadlifts
55 Hang Power Cleans
55 Mountain Climbers
55 Alternating DB snatches
55 Lunges

Monday, December 13, 2016

Warm Up:
2 Rounds Standard Warm-Up


Strength:
12 min EMOM Hang Power Clean, increasing weight every 4 mins.

For Time:

4 Rounds -
- 200m Run
- 30 Walking Lunges
- 20 Box Jumps
- 10 Hang Power Cleans 

Monday, December 7, 2016

Warm-Up:

2 Rounds Standard Warm-up

Strength:

TABATA

Bent Over Row 

Conditioning:

For Time:
Seven Rounds 
- 7 Deadlifts (305/220)
- 100m Gasser Sprint
- 15 Pull-Ups

Monday, December 5, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Strength:

Ascending 8 min. EMOM Hang Power Clean

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Sit-ups

- Squats

Thursday, December 1, 2016

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Conditioning:

For Time:
- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups