Conditioning!

For time:

200m Run

21-15-9 of :
kettlebell swings
goblet squats
pushups

200m Run

And prepare for the Zone Challenge coming in June! Learn how to plan your meals, track your diet, and feel better than ever. Just in time for the 4th of July!

Weekly Results!

Happy Memorial Day!

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Endurance Day!

10 x :30 second hill sprints

2 minute rest between each

Endurance Results
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OH!

For time:

400m run
7 shoulder press (135/95#)
400m run
14 push press
400m run
21 push jerk

Use same bar for all reps.

Cindy Interrupted!

4 rounds for time of the following:

3 x (5 pullups, 10 pushups, 15 air squats)
5 power cleans

3 mini's!

AMRAP in 4 minutes of:
5 Deadlift (250/135#)
7 Shoulder Press (115/75#)

REST 2 minutes

AMRAP in 4 minutes of:
5 Pullups
7 Pushups

REST 2 minutes

3 rounds for time of:
15 Kettlebell Swings (1.5/1pood)
20 Situps


And to recap anaerobic vs strictly aerobic training click here to view an old post.

Weekly Results!

Hang PC!

The hang clean



3 rounds for time of:

15 hang power cleans (135/95#)
15 burpees

Test Day!

Max reps of:

Ring rows - 3 rounds
Pushups - 3 rounds
KB snatch in 3 minutes
Broad jump (distance)
Double unders in 2 minutes
Calorie row in 2 minutes

Results
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Mr. Hills!

5 rounds for time of:

400m run
30 situps
15 deadlifts (250/150#)

Weekly Results!

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Thursday and Friday

Friday 13 May Endurance Day

1 mile Time Trial run
Or
1500m row TT



Thursday 12 May

7 rounds for max reps of:

1 minute row (calories)
1 minute thrusters (95/65#)
1 minute rest

Death by pushups

400m run
25 pushups
200m run
25 pushups
100m run
25 pushups
50 situps

For time

21-15-9!

Complete 21, 15, and 9 reps each of:

Box jumps (24 / 20")
Power snatch (75 / 53#)
Pullups

Old footage of a great sprint!

Weekly Results!

Click to enlarge

Thursday workout was:
15 min AMRAP
95# / 65# push press
20" box jumps

Ring Rows!

5 Rounds for time of:

15 Ring Rows
15 Bench press (135/95#)
15 Walking lunges with plate overhead (45/25#)

Chipper!

1000m row
80 air squats
60 situps
40 pushups
20 pullups

As quickly as possible