Tuesday, October 1, 2013
Skill
Squat clean
Strength
Back squat
Conditioning
Double Tabata
Row
Push ups
Sunday, September 29, 2013
Volume training
Conditioning
4 Rounds for time of:
15 KB Taters (55#/35#)
15 Sit ups
200m Run
Saturday, September 28, 2013
Please remember to bring your donations today.
Checks should be made to the OLD Foundation.
Olivia Lauren De Bellis
http://www.theoldfoundation.org/index.html
“Hope”
Three rounds of:
Burpees
Power snatch (75#/55#)
Box jump (24″/20″)
Thruster (75#/55#)
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep.
Thursday, September 26, 2013
Strength
Bench press
Conditioning
6 Rounds for time of:
10 Deadlift (135#/95#)
10 Lateral bar hop burpees
Rest 30 seconds between rounds
Wednesday, September 25, 2013
AMRAP in 20 minutes of:
1 Clean & jerk
5 Pull ups
10 Push ups
15 Squats
Tuesday, September 24, 2013
Strength
Front squat
Back squat
Conditioning
For time:
30 Calorie row
30 Ring dips
20 Calorie row
20 Ring dips
10 Calorie row
10 Ring dips
Sunday, September 22, 2013
Volume training
Conditioning
For time:
21 Thrusters (95#/65#)
21 KB swings (70#/45#)
15 Thrusters (105#/75#)
15 KB swings (70#/45#)
9 Thrusters (115#/80#)
9 KB swings (70#/45#)