Sunday, May 19, 2013

20130524


Friday, 24 May 13

"Fran"
21-15-9
Thrusters @ 95/65#
Pullups

0130523


Thursday, 23 May 13

5 Rounds
5 HSPU
10 Tire Flips
15 Situps

20130522


Wednesday, 22 May 13

Similar to CF Regionals Event 5
21-15-9
Deadlift @ 225/155
Box Jump

20130521


Tuesday, 21 May 13

EMOTM Heavy Squat Snatch, 15 min @ 80% 1RM

-then-

9 min AMRAP
9 Burpees
200 ft shuttle run (100 ft down/back)

20130520

Monday, 20 May 13

Similar to CF Regional Event 6
Chipper for Time
100 Dubs
50 Pushups
40 Situps
30 Shoulder to Overhead @ 135/95#
90 ft walking lunge w/ front rack @ 135/95#

Sunday, May 12, 2013

20130517


Friday, 17 May 13

5 Rounds for time
5 Handstand Pushups
10 tire flips
15 situps


20130516


Thursday, 16 May 13

Wendler Deload Week Deadlift and Press
5 reps @ 40, 50, 60%

-then-

5 Rounds for time
100 ft overhead walking lunge @ 45/25# (the length of the basketball)
rest 1 min

20130515


Wednesday, 15 May 13

5 Rounds for Time
15 Box Jumps
20 Kettlebells Snatches (10 ea arm)
Run around the gym (~400m)


20130514


Tuesday, 14 May 13

Wendler Deload Week - Squat and Bench Press
5 reps ea set @ 40/50/60% (seriously, that's it)

-then-

21-15-9
Hand-release Pushups
Squats
Kb Swings @ 24/16kg


20130513

Monday, 13 May 13

150 Wallballs for time

-then-

"Flight Sim"
Double Unders - 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
- have to do each set unbroken, or start it over again
- can't string sets together
- sub w/ Half Flight Sim (up to 25) or 100 Dubs for time (for newbs)

Friday, May 10, 2013

Due to the racquetball court being closed, we will meet in the main gym area today.

Im thinking of something with sandbags and bear complexes
Due to the racquetball court being closed, we will meet in the main gym area today.

Im thinking of something with sandbags and bear complexes

Thursday, May 9, 2013

Wendler Press/Bench
1 x75%
1 x85%
AMRAP x95%

Do yesterdays EMOTM +1 wallballs since we ended up doing tire flips and cleans

Tuesday, May 7, 2013

Wendler Deadlift
1@75%
1@85%
AMRAP@ 95%

EMOTM +1 Wallballs

Monday, May 6, 2013

Wendler bench press
1@75
1@85
Amrap@ 95

9 min Amrap
10 kb swings
100m sprint

Sunday, May 5, 2013

Wendler squat week 3
1@75%
1@85%
Amrap@95%

6 rounds for time
25 sit-ups
5 hspu

Thursday, May 2, 2013

WENDLER DL AND PRESS
3x70%
3x80%
AMRAP 90%

Active Rest
On your own, not for time

50 GHD Back Extensions
10x handstand holds

Mobility and stretching

Wednesday, May 1, 2013

20120719

Agility: The ability to change direction quickly

Meet at the NORTHSIDE GYM
10 Rounds for time

1 Sprint Agility drill 
(similar to what is pictured above, except start and end at 3. Do not change your direction)
5 Kettlebell swings 24/16
1 High knee sprint to half court
3-Burpees
1-half court backwards run
1-tall box jump
25 Double unders

The intent is to be quick and light on your feet
there will be a 5 burpee penalty for touching the cones.