(248) 860-2898

8/20/13

8/20/13
Strength

HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes.

Conditioning

5 rounds for total reps of:

1 min. ME Weighted Step-ups 95/65# (alternating) on 20″ box

30 seconds Rest

1 min. ME T2B

30 seconds Rest

8/19/13

8/19/13
BBG

15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).

Conditioning

30-20-10 of:

Wall Ball 20/14#

KB Snatch (15l/15r – anyhow) 24/16kg

For time.

8/16/13

8/16/13
Strength

HBBS: 1X6@65%, 1X6@75%, 2X6@80%

Conditioning

3 rounds:

30 Alternating pistols

20 T2B

10 Wall Walks

For time.

8/15/13

8/15/13
*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:

Establish a UB 3RM Power Clean.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:

3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:

Establish a UB 3RM Power Snatch.

8/14/13

8/14/13
BBG

15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

Conditioning

12 minute AMRAP of:

10 KB clean & jerk (left) 24/16kg

15 KB swings 24/16kg

10 KB clean & jerk (right) 24/16kg

15 KB Hi-Pulls 24/16kg

Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.

8/13/13

8/13/13
Strength

HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes.

Conditioning

3 rounds for time of:

50 Double-Unders

20 Lunges in place (front rack) 115/75#

25 Burpees

For time.

8/12/13

8/12/13
BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Conditioning

3 Rounds for time:

400m Run

21 T2B

12 OHS 115/75#

8/10/13

8/10/13
BBG

15 min to establish 1RM Split jerk

Conditioning

3 rounds:

400m Run with plate 45/25#

5 Snatches 165/110#

For time.

8/9/13

8/9/13
Strength

HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest 2 minutes.

Conditioning

AMRAP 12 mins:

Ascending ladder of:

3 Thrusters 115/75#

3 Burpees

3 C2B

6 Thrusters 115/75#

6 Burpees

6 C2B

9 Thrusters 115/75#

9 Burpees

9 C2B

….until 12 mins is over.

8/8/13

8/8/13
Strength

Close Grip Bench Press 4×8 (hands 12″ apart) – rest 60 sec.

Conditioning

5 rounds of:

5 Deadlifts @ 225/150#

8 Over the Box Jumps 20″

Run 200m

*Rest 2 minutes.