Minions 140708

Part I:   1RM Bench Press 

Keep in mind you probably just did a very hard 20 minute workout.  
Use Spotters and don't kill yourselves.

Following this program, based off of your old 1 rep max.

2 x 7 Empty Bar
5 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%
1 @ 100%

Part II:   5 Min EMOM

13 - 15 Push-Ups

Choose a number that you plan on finishing even in the last minute.  Remember we have Cindy on Friday.

Anthony & Danielle 140708

Can we do this?

Part I:   Warm-up/PCE Drills

Peanut, Pull-Aparts, Goat Bag Swings

Part II:   OHS & 3 - 3 - 3 - 3 -3 Strict Pull-Ups

A  4 x 5 @ 110, 115, 120, 125

D 3 x 8 @ 35, 40, 45

  

A 35 - 44" KB

D Max Set Unassisted/Max Set Red Band

Part III: Conditioning

17 Min AMRAP You - Go - I - Go

10 Wall Balls 20/14

10 Swings 53/30

10 Burpees

I reserve the right to throw in heavier weights for Ant

Anthony & Danielle 140707

Part I:   Warm-up/PCE Drills

3 x 7 Goat Bag Swings @ 30X1

Part II:   7 x 3 (3" Pause Back Squats

  

A 160/175/185/195/200/205/210

D  100/105/110/115/120/120/120

Part III: Chocolate Rain

5 Min AMRAP

6 Ring/Stand Dips

6 Burpee Box Jumps

Rest 5

5 Min AMRAP

7/5 Push-Ups 

5 TTB

Tim 140703

Part I

5 - 5  -5 - 3 -3 - 2 -2 Strict Press

Build to a Heavy a of the following complex

6 Deadlifts + 3 Power Cleans

Part 2

4 Sets

15 10 15 Cals on A.D. @60%

15 KB Swings 70 Unbroken @70%

30 DUs @ 80%

8 Burpee Box Jumps 24 @ 90%

150m Row @100%

Rest 2 Minutes

Fit Camp 140702

Part I:   Warm-up/Strength 

Tempo Push-Ups/Planks

Part II: "Let it Swing"

Complete 4 Rounds of the following

1 Minute of:

20 Wall Balls

Scale to 15/10

1 Rope Climb

Scale to 20/15/10 Ring Rows

Sand Bag Sprint #2/#1

Scale to Med Ball

20 Sledgehammer Swings (10R & 10L)

Scale to Med Ball Slams

Rest

Tim 140701

4 Sets of: 

Back Squats x 10 reps @ 185  (30X0):

Dips on Stand to Tempo 32X1 *

Then Dip Stand Support To Failure (no assistance)

*Establish 1 Set of Max Dips on Stand @ Tempo 32X1

Then  do 1-2 less Tempo dips for 5 Sets and superset with Dip Stand Support to Failure

"Heavy"

3 Rounds

20 Sledgehammer Strikes

SandBag Sprint #2

10 Tire Flips

Anthony & Danielle 140701

Part I:   Strength 

10 Min  EMOM

2 Bench Press 135/45

Add 5lbs Each Minute

Part II: "Happy July"

For Time:

20 Deadlifts 135/85

1 Rope Climb

15 Power Cleans 115/65 (take off 10's

1 Rope Climb

10 Thrusters 95/55 (take 10's/5's off)

1 Rope Climb

15 Push Press 95/55

10 Burpees

20 Front Rack Lunges 95/55