9/1/2014

Schedule
Remember, Monday is Labor Day, so we’ll have a 10am class, then Open Gym afterwards. All other classes are cancelled that day. Normal classes resume on Tuesday.

Strength
Back Squat
Establish 1RM

Conditioning
Row
500m easy
500m hard
500m easy
500m hard
All 2k done without coming off rower

8/30/2014

Strength/Conditioning
“Partner DT”
5 rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)

Partner 1 completes all the Deadlifts, Hang Power Cleans, and Shoulder to Overheads, then passes off to Partner 2 who completes the same thing. That is one full round. Complete 5 rounds as a team.

8/29/2014

Strength/Skill
14m EMOM
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 1-3 Muscle Ups

Conditioning
3 Rounds
30 Calorie Row
30 KBS (53/35)
30 Box Jumps (24/20)

Extra
10m EMOM
1 Front Squat, Across

8/27/2014

Strength
Split Jerk
Establish 1RM

Conditioning
3 Rounds
10 Deadlifts (185/135)
10 Double Russian KBS (53/35)
10 Strict HSPU

Extra
Back or Front Squat
Establish 5RM

8/26/2014

Strength
Squat Clean
Establish 5RM Unbroken Squat Clean

Conditioning
“Cement Mixer”
7 rounds
Every 3 minutes
400m Run
12 Toes to Bar

For the Squat Cleans, do not rest the barbell on the ground or in the hang, rest in the rack position only.

8/25/2014

Strength
Back Squat
Establish 7RM

Conditioning
“The Chief”
5 Rounds
3m AMRAP
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds

Extra
Front Squat
Establish 7RM

Glute-Ham Raises
3x max reps

8/23/2014

Conditioning
“31 Heroes”
In teams of two:
31m AMRAP
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
400m Run (45/25 plate)

We are slightly modifying this Hero workout. Both partners will split up the work and complete the runs together each round. Scale Rope Climbs to Pull Ups or Ring Rows. PLEASE be careful on the high Box Jumps if you’re doing 30 or 24 inches.

8/22/2014

Strength
Front Squats
10×3 Across

Conditioning
3 Rounds
75 Double Unders
50 Air Squats
25 Calorie Row

Extra
Bench Press
Establish 6RM

8/20/2014

Strength
Deadlift
1RM for the day

Conditioning
7m EMOM
3 Squat Cleans @ 75%

Extra Work
Front Squat
7×5 Across

8/19/2014

Conditioning
1. Row
500m for time

2. “Strict Press Biathlon”
800m Run
21 Unbroken Strict Press (115/75)
800m Run
18 Unbroken Strict Press (115/75)
800m Run
15 Unbroken Strict Press (115/75)
*130m Run penalty must be completed any time the strict press is broken
30m Time Cap

After warming up, complete a 500m row for max effort. You should be very warm before doing this – the heart rate should be pretty high, and the legs/back should be ready to go hard.

After recovering, start the Strict Press Biathlon. There shouldn’t be too much warm-up needed for this. You must run a penalty lap each time you break up a set of 21, 18, or 15 Strict Presses. Breaking up the set means you can’t do another rep, so you can rest in the front rack if you want. Definitely consider strategy for this workout, and scale the Strict Press weight for something you can do for at least 10 unbroken reps. 800m run is out the garage, 3 laps, and in the garage.