Tuesday, March 5, 2013

conditioning

stuart, jon:
warm up 10:00

x15 kb swings @ 35#
x10 kb swings @ 50#
x5 kb swings @ 60#
3 rounds

:20 toe touches
:20 rest
4 rounds

:20 mountain climbers
:30 rest
4 rounds

complete every 1:00 on the minute for 10:00…
x12 goblet squats @ 44#
x6 push-ups
x3 pull-ups

cooldown: ab circuit

 

melissa:
warm up 5:00

3×5 wall squats
3×5 shoulder dislocates
3×5 hang cleans @ 65#
3×3 hang cleans @ 85#
3×5 dead lifts @ 115#
x3 dead lifts @ 135#
x3 dead lifts @ 155#
x3 dead lifts @ 175#
x3 dead lifts @ 185#
3×8 dead lifts @ 65% of max x3 dead lift
3×8 bent over row @ 65#
3×8 push press @ 30# dbs

:30 row sprint/1:00 rest
4 rounds

150 meters farmer carry @ 60-75# kbs

 

paul chase:
warm up 5:00

x5 wall squats
x5 front squats @ 115#
x3 front squats @ 165#
x3 front squats @ 195#
x3 front squats @ 225#
x3 front squats @ 255#
x3 front squats @ 265#
3×8 front squats @ 175#
x5 bench press @ 115#
x3 bench press @ 165#
x3 bench press @ 195#
x3 bench press @ 215#
3×8 bench press @ 145#
3×8 walking lunges @ 45# dbs
3×8 push press @ 95#
3×8 incline dumbbell press @ 45# dbs

cooldown 10:00

mike, steve, john, nate, alex, geoff:
warm up 10:00

3×5 dead lifts @ 135#

x3 dead lifts @ 65% of max + x3 jump tucks
rest :90
8 rounds

work up to x2 rep max front squat push press
x5 front squat push press @ 60% of x2 rep max + x5 chest to bar kipping pull-ups
5 rounds

1 round of stationary dips to failure.

cooldown 10:00

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