3 rounds for time:
400m Run
21 Pull-Ups
12 Hang Squat Snatches, 95/65
9-4-14
Complete for time:
“Annie”
50-40-30-20-10 reps of:
Double Unders
Sit-ups
Accessory Work
3 rounds of:
10 Single-legged bridges (10 each leg)
10 Strict pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
9-3-13
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
9-2-14
“Bossa Nova”
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65)
9-1-14
TODAY’S SCHEDULE, PRAIRIEVILLE AND GONZALES:
MORNING CLASSES ONLY: 5 am, 6 am, 8 am, 9 am
NO AFTERNOON CLASSES
Complete for Time:
Row 1,000 meters
20 Ground-to-Overhead, 135/95
400 meter plate run, 45/25
20 Burpees
400 meter plate run, 45/25
20 Ground-to-Overhead 135/95
Row 1,000 meters
8-30-14
Complete 5 rounds for time:
10 Deadlifts, 225/145
15 Wall Balls, 20/14
Run 200 meter
Cool Down:
3 X 5, Wall Walks
8-29-14
Complete for time:
21-15-9 reps of:
Front Squat (135/95)
Lateral Barbell Burpees
50 Double-Unders after each round
Cool Down:
Turkish Get Up – 3 X 10 (5L, 5R)
8-27-14
Build to a Heavy Single of each:
Spit Jerk Position Strict Press
Split Jerk Balance
Split Jerk
8-26-14
Maintain the same pace each round.
7 rounds, On the 4:00:
400m Run
12 Toes to Bar
