July 24, 2014

Strength: Deadlift 75%x5 80%x5 85%x5

8 Rounds For Time of:

Run 400m

*Rest the amount of time it takes you to complete each 400m run

July 23, 2014

“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/15 pound ball
50 Burpees
50 Double unders

Compare to March 26, 2014

July 22, 2014

Strength: Find 1 Rep Max Snatch

THEN:

For Time:

18-12-6

Snatch 65%

Run 400m between each set

July 21, 2014

Strength: Back Squat 75%x5 80%x5 85%x5

2 Rounds For Time of:

21-15-9

Thrusters (95/65)

Wall Balls

Pull Ups

July 20, 2014

Rest Day

July 19, 2014

Rest Day

July 18, 2014

4 Rounds For Time of:

Run 400m

50 Air Squats

July 17, 2014

FALL SCHEDULE STARTING AUGUST 1ST (we are going to try out this schedule, once we get into it please give me some feedback pros and cons!!)

PLEASE PRINT SCHEDULE AND PUT A COPY ON YOUR REFRIGERATOR AND IN YOUR CAR….MONDAYS AND THURSDAYS ARE DIFFERENT!

Monday Tuesday Wedensday Thursday Friday Saturday Sunday
5:15 AM 5:15 AM 5:15 AM 5:15 AM 5:15 AM CLOSED CLOSED
5:45 AM 5:45 AM 5:45 AM 5:45 AM 5:45 AM
8:00 AM 8:00 AM
4:30 PM 4:30 PM 4:30 PM
5:30 PM 5:30 PM 5:30 PM 5:30 PM
6:30 PM 6:30 PM

Find 1 Rep Max Push Jerk: 10 Minutes

THEN:

Every Minute on the Minute for 10 Minutes of:

Odd: Push Jerk 60% of 1 Rep Max

Even: Box Jumps (24/20)

July 16, 2014

For Time:

30-25-20-15-10

Wall Balls (20/15)

Knees to Elbows

*Run 200m after each set

July 15, 2014

Find 1 Rep Max Squat Clean: 10 Minutes

THEN:

Every Minute on the Minute for 10 Minutes:

2 Squat Cleans @ 80% of 1 Rep Max