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

140908 Outlaw Power Squat & Bench

Warm up:
5min DROMs
10 KB Goblet squats
10 Bulgarian Split Squats ea. side

Power:
1) Squat 6 x 4 @ 80% (195#)
2) Bench 6 x 2 @ 80% (160#)

Conditioning:
For time:
100' HS Walk (100 shoulder taps)
50 35# KB Snatch 25 ea. side
50' Overhead walking lunge 155/105 (95)
50 35# KB Swings
Time: 12:52

140823 Outlaw Power Squat & Bench

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

Power:
1) Squat 6 x 4 @ 80% (195)
2) Bench 6 x 2 @ 80% (160)

Conditioning:
100' HS walk (50 push ups)
50 35# KB swings
50' Overhead walking lunge 155/105 (95)
50 KB Swings
50 push ups
Time: 15:29

140813 Outlaw Power (deload)

Warm up:

5 min DROMs

stick complex

Power:

Jerk from blocks up to 65% (125#)

Conditioning:

 3 rounds for time of:

25 GHD sit-ups

50' HS Walk (shoulder touches)

50' OH Walking Lunges 155/115 (115)

Time: 19:36

140804 Outlaw Power (Test week)

Warm up:

5 min DROMs

8 KB goblet squats

16 Bulgarian split squats

Power:

High Bar Back Squat 1RM (270#)

Conditioning:

3 round of:

2:00 ME handstand walk (shoulder touches)

2:00 Max distance OH walking lunge (135/95) 95# for 50'

2:00 ME row for calls (air dyne)

1:00 rest

140521 Outlaw Power

Warm up:
5 min DROMS
Foam rolling
stick/barbell complex

Power
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a arm

Accessories
1) Weighted Glute/Ham Raises: 3×15 AHAP (170#)

Conditioning
12 minute AMRAP of:
50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg (35#)
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg (35#)
25 V-Ups
Score: 1R + 50' lunges + 18 TTB

130208 Back Squats

CFSB C1W3D6

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 3 x 5
warm: 45 x 10, 135 x 8, 185 x 6
work: 205-220-235

Metcon:
5 rounds for time of:
5 Broad Jumps
10 Traveling Overhead Lunges w/ DB (45# 5 x ea. arm)
8 HSPU (plate under head)
Time: 12: 19