Monday, February 8, 2016

Monday

Strength:
RDL 5 x 3 with 40-60% 1rm deadlift.

Work Capacity:

EMOM 25 MIN

  1. strict pullups
  2. pushups
  3. goblet squats 32k/20k
  4. hip extensions
  5. strict hspu




Saturday, February 6, 2016

Friday, February 5, 2016

Friday

Strength:
Back Squat 75% x 6 x 3

Skill:
EMOM 12 min

100m Tempo Runs EMOM 10 min 

Thursday, February 4, 2016

Thursday

Conditioning I: compare to Sept 29, 2015
15 min amrap
5 hang power snatch 105/75
10 barbell step-ups
15 v-ups

Conditioning II:
8 min to Row 1500m and do amrap of goblet squats 32k/20k



Wednesday, February 3, 2016

Wednesday

Strength I.
Strict Press 5 x 5 @ 75%

Strength II.

Power cleans: 1 rep every 2 min, adding 10lbs until you can longer continue.




Tuesday, February 2, 2016

Tuesday

Warm-up:
Run 800m

Strength EMOM 25 min

  1. 8 strict pullups
  2. 10 v-ups
  3. 12 pushups
  4. 14 slams
  5. 30 du's 

Monday, February 1, 2016

Monday

FEBRUARY CHALLENGE: 

you have the month of February to do 500 GOBLET SQUATS!!!

Thats right...500 but you have the WHOLE month to complete starting TODAY! 

GALS: 20K 
GUYS: 32K



Buy-in/warm-up: Run 800m


Strength: 
Deadlift 5 x 1 @ 80%

Conditioning: 

2 RFT: 

50 wall ball  14/20#
75 kb swings 53/35#