Friday, February 27, 2015

150227 Aspiring Champions


Warm up:
15 min DROMs

A: 2 rounds for time of:
40 min cap
800m run
150 yd B/W sled push
1000m row
25 wall balls
Time: 26:30

Thursday, February 26, 2015

150225 Invictus

Warm up:
5 min DROMs
Box jumps 3 x 8

Deadlift:
Work up to 5RM (240#)
Then
165# x 10 x 2

Conditioning:
3 rounds for time of:
30 overhead walking lunges (25#)
15 Push-ups
400m run
Time: 14:51

GHD Sit ups 2 x 15

Tuesday, February 24, 2015

150224 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: High Bar Back Squat
5 x 110
5 x 130
3 x 150
2 x 170
2 x 190

Then...

Squat 165# x 10 x E2MOM44

B: 12 min AMRAP (1:2 work:rest)
KB squat clean 55# x 3
6 Burpee box jump overs
Score: 5 rounds

Monday, February 23, 2015

150221 Deadlift

Warm up:
5 min DROMs
2 min Jump rope

Strength:
A: Deadlift work up to 3RM (260#)

B: Deadlift 160# x 21-15-9

C: KB Shoulder press 35# x 10 x 3 each arm

D: KB Goblet squat 55# x 10 x 3


Friday, February 20, 2015

150220 Aspiring Champs

Warm up:
5 min jump rope
5 min DROMs

2 rounds for time of:
B/W sled push for 150 yds
.5 mi run
50 air squats
50 cal row
Time: 27:06

150219 Bench

Warm up:
5 min DROMs
2 min jump rope

Strength:
Bench Press
work up to 2RM (190#)
2 rounds of 10 @ 160#

Wednesday, February 18, 2015

150217 Invictus

AM: Yoga

PM:

Warm up:
5 min DROMS
2 min jump rope

Conditioning:
For time:
50 KBS (35#)
Run 400m
50 Barbell Thrusters (45#)
Run 400m
40 Burpees
Run 400m
50 Barbell Thrusters
Run 400m
50 KBS
Run 400m

Cool down:
Walk .5 mi