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#

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)

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

Wendler Press/Bench

1 x75%

1 x85%

AMRAP x95%

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

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

EMOTM +1 Wallballs

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

9 min Amrap
10 kb swings
100m sprint

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

6 rounds for time
25 sit-ups
5 hspu

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

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.