Friday, October 22, 2010 by Craig
Strength: Press – work up to 3x3r, 2-5# > 10/4/10 Conditioning: Advanced – Run 400m Perform as many rounds in 7 minutes of: 15 Knee to Elbows 15 Back Squat, (185, 135) Run 400m Intermediate – Run 400m Perform as many rounds in 7 minutes of: 15 Sit-ups 15 Front Squats, (95, 65) Run 400m [...]
Tuesday, October 5, 2010 by Craig
Part 2 Here Strength: Front Squat – 3-3-3-3-3, shoot for ~85% of your 5 rep back squat Conditioning: How many rounds can you complete in 15 minutes? Advanced – Row 200m 15 Box Jumps, (36, 24) 15 KB High Pulls, (32kg, 24kg) Intermediate – Row 200m 15 Box Jumps, (24, 20) 15 KB High Pulls, [...]
Thursday, September 16, 2010 by Craig
Strength: Front Squat – work up to 80% of your most recent back squat for 3-3-3 Conditioning: Beginner- For time (focus on technique and full range of motion) 20 Band Assisted Pull-ups 20 Band Assisted Stationary Dips (NO Rings) 20 DB Squats, 10% BW each hand 20 Deadlift, 40% BW 20 Sit-ups 20 Supermans Intermediate [...]
Wednesday, September 15, 2010 by Craig
Strength: Snatch – 3-3-3 Conditioning: “Helen” Beginner – 3 rounds 400m run 15 KB Swings, 16/12kg 5 Pull-ups or 10 Band Assisted Pull-ups Intermediate – 3 rounds 400m run 21 KB Swings, 20/12kg 10 Pull-ups or 15 Band Assisted Pull-ups Advanced – 3 Rounds 400m run 21 KB Swings, 24/16kg 12 Pull-ups Links: Shrimp Sausage [...]
Tuesday, August 24, 2010 by Bennett
Conditioning: “Filthy Fifty” Beginner- For time: 25 Box jump, 24 inch box 25 Jumping pull-ups 25 Kettlebell swings, 1 pood Walking Lunge, 26 steps 25 Knees to elbows 25 Push press, 45 pounds 25 Back extensions 25 Wall ball shots, 20 pound ball 25 Burpees 25 Double unders Intermediate For time: 40Box jump, 24 inch box [...]
