Friday, November 21, 2014

141121 Aspiring Champs

I've been recovering over the past 2 weeks. Last week I was completely out of commission with strep throat. I wound up losing 9.5 lbs in the process. This week it's been nothing but yoga. Feels good to get after it but I'll feel better after getting off of the antibiotics.

Warm up:
foam rolling
5 min DROMs
front squats
shoulder presses

Conditioning:
In teams of 2 complete the following AMRAP in 24 min:
120yd 230# farmer carries
240yd 145# sled push
12 30yd sprints
Score: 4 rounds + 60yd farmer carries + 4 30yd sprints

Monday, November 10, 2014

141110 Outlaw

Warm up:
5 min DROMs

Conditioning:
Run 5 x 800 @ 90-95%
Rest 1:1
Time 32:34

141108 Outlaw

Warm up:
5 min DROMS
10 KBS @ 20#, 35#, 55#

Conditioning:
Tabata
KBS @ 55# 14, 8, 10, 11, 11, 10, 10, 10
Air Squat 14, 14, 14, 13, 13, 13, 13, 11
AbMat Sit-ups 11, 12, 12, 10, 8, 7, 8, 8

Friday, November 7, 2014

141107 Bench Press/Aspiring Champions

Warm up:
5 min DROMs

Power:
Establish 1RM Bench Press 225#

Conditioning:
For time:
300yd 145# sled push
2k Row
1mi run
Time: 21:54

Tuesday, November 4, 2014

141104 Outlaw Power

Warm up:
5min DROMs
10 KBS

Conditioning:
3 rounds for time of:
row 500m (30-55# KB SDLHP)
20 55#KB Swings
Rest 1:1
Time: 9:42

Monday, November 3, 2014

141103 Outlaw Power Back Squat

Warm up:
5 min DROMs
10 35# KB Goblet squats

Power:
High Bar Back Squat 1RM (255#)

Friday, October 31, 2014

141031 Aspiring Champions

Warm up:
5 min DROMS
10 35# KB goblet squats
10 Bulgarian split squats

Conditioning:
For time:
150yd B/W Sled push (205#)
1.5mi run
1500m row
Time: 23:14