Tim 140308

PART I  Back Squat

8  x 65 160

6 x 75 185

4 x 85 205

4 90 225

With Sets of Dumbbell Rows In Between

PART II Conditioning

6 Min AMRAP

10 Wall Balls

20 DUs

Rest 3 Min

4 Min AMRAP

10 Russian Swings 70/53

10 Burpees

  

Anthony & Danielle 140307

PART I:  Big Warmup/Significant Mobility

PART II:  20 Min Clock

OHS x 10 w/empty bar

Build to a heavy of the following complex

1 Hang Squat Snatch +
1 Full Snatch

PART III:  Modified 14.2 

3:00 Min Clock

2 Rounds:
10 Overhead Squats (65/45)
10 Pull-ups
Rest remainder of round

Then 3:00 Min Clock

2 Rounds:
12 Overhead Squats
12 Pull-ups
Rest remainder of round

Then...

PART IV:  Static core if possible.

Ryan & Janel 140305

PART I: Conditioning
5 Rounds For Time
15 KB Swings (53/35)
10 Double Unders/60 Single Unders

PART III: Core Strength
10 Min AMRAP NFT
Right Arm:
3 Single Leg Dead lifts to Opposite Leg +
3 Strict Press + 5 Windmill + 1 Reverse Turkish Get-up +Side Plank Right
Repeat on Left Side

Fit Camp 140305

PART I:

4 Min AMRAP
Burpee Box Jump

Rest 2 Min

6 Min AMRAP
10 Cal Row
10 Swings

Rest 4 Min

8 Min AMRAP
10 Wall Balls
75 Singles


PART II:  10 Min AMRAP NFT

Right Arm
3 Single Leg Deadlifts
3 Strict Press
6 Windmills
1 Reverse Turkish Get-up
Repeat w/Left Arm

Anthony & Danielle (140304) !1 Year Anniversary!

PART I:  New Years Resolutions

Back Squats & Bench Press

[#s to be updated]


PART II:  Death By 3-6-5

EMOM

3 Burpee Pull-ups
6 Push-ups
5 Rebounding Box Jumps

Ryan & Janel 140314

PART I:  Strength

Front Squats: 

1x5 @65 130/52

1x5 @70 140/56

1x5 @75 150/60 

1x5 @80 160/64

1x5 @80 160/64

In between sets stick to tempo to develop muscular firing strength.

Green to Blue, Purple to Purple + Red

3 x 5 reps of chest to bar chin-up with a six second negative

2 x max-rep pull-up with five-second negative

2 x chin-up max hold 30 seconds or more.

In between sets build to a challenging squat clean (max 2 reps) 

PART II:  Conditioning 

12 Min Clock:

30sec/30sec off

Row (Cals)

Strict Press

Air Dyne (Cals)

Push-ups

Anthony & Danielle 140302

PART I:  10 Min EMOM w 10 SU Buy In & Red Band

4/3 SU Ladder

Final Score = Total Number of DUs

DU Practice w/ Red Band


PART II:  

2 Sec Pause OHS
1 x 5 Bar
3 x 3 75, 85, 95/30, 40, 50 

25 Min Build to a Heavy of the Following Complex
Hang Squat Sntach + Full Squat Snatch

In between efforts do some pull-ups :)


PART II:  Modified Open WOD 14.1

5 Rounds
20 Hurdle Jumps Over the Bar
10 BARF
10 C & J (65/45)