May 24, 2013
Performance/Fitness
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots
Fitness
A.
Three sets of:
Back Squat x 4-6 reps @ 3011
Rest 45 seconds
May 22, 2013
Performance/Fitness
-Against a 4-minute running clock, perform the following for max reps:
Run 500 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
-Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
-Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
May 21, 2013
Performance
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings
Fitness
A.
Five sets of:
Deadlift x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Swings x 15 reps
Rest 30 seconds
Push-Up x 10-15 reps @ 21X1
Rest 30 seconds
May 20, 2013
Performance/Fitness
A. Skill and Drill
Take 15 minutes and work on new skills or movements to become more efficient. Keep the volume light and the weight moderate. Really focus on the efficiency and mechanics of the action. Choose a cyclical movement (run, AD, row), or a weighted movement (barbell), or gymnastics; or all 3.
+
Teams of 2 Alternating tasks:
18 minute amrap
-15 Wall Ball
-15 Kettlebell Swings
-15 Box Jumps
In-House Competition
Registration for the competition will open on Monday, May 20th at noon... Remember that only the first 20 ppl to register will be able to participate (10 fitness, 10 performance)..The competition will take place over a 3-month period and will finish with a triathlon (June 29th, July 20th, August 10th)..
The 'Sign-Up Form' can be found under the 'Get Started' tab on our website..
May 17, 2013
Performance
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Powell Raise x 8-10 per arm reps @ 2111
Rest 30 seconds
B.
Rounds of 15, 12 and 9 reps for time of:
Thruster
Burpees
Fitness
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Powell Raises x 8-10 per arm reps @ 2111
Rest 30 seconds
B.
May 15, 2013
Performance
A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
Fitness
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-45 seconds each side
May 14, 2013
Performance
A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans 135/95 lbs
Fitness
A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
May 13, 2013
Performance/Fitness
A. Skill and Drill
Take 15 minutes and work on new skills or movements to become more efficient. Keep the volume light and the weight moderate. Really focus on the efficiency and mechanics of the action. Choose a cyclical movement, or a weighted movement (barbell), or gymnastics; or all 3.
+
Teams of 2 must complete max rounds of:
20 minute amrap
15 CTB pull ups
400m run
May 12, 2013
Performance/Fitness
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20/10 Pull-Ups
100 Meter run
