Friday, 19 November 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up, if possible. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
7 rounds for time:
200m Run or 250m Row
10 Toes-to-Bar
- Rest 1 minute between rounds.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Clean:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

Thursday, 18 November 2014

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 17 December 2014

WARM UP
3 rounds, but no more than 15 minutes:
   1. 5 Burpees
   2. Strict L-Pull Up (or progression) x 3-5
   3. 5 Box Jumps, 24/20#
   4. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   5. 5 Snatch Balances, 45/35#

CONDITIONING
"12 Days of CrossFit"
12 rounds for time, in the style of the song:
1 Snatch (full), 155/105#
2 Box Jumps, 30/24"
3 Push Presses, 155/105#
4 Toes-to-Bar
5 Hang Power Cleans, 155/105#
6 Hand Release Push Ups
7 Deadlifts, 155/105#
8 GHD Sit Ups
9 Kettlebell Swings, 32/24kg
10 Lunges (each leg)
11 Wall Balls, 20/14#
12 Bar Facing Burpees
• 30-minute time limit.  Perform the workout just like the holiday song.  The first round will be just 1 Snatch.  The second round will be 2 Box Jumps and 1 Snatch.  Then 3 Push Presses, 2 Box Jumps, and 1 Snatch.  The final round will be 12 BF Burpees, 11, 10, 9, 8, etc. and finishes with 1 Snatch.

EXTRA CREDIT (after class, if you have time)
STRENGTH
SPEED Deadlift:  8x3 @ 65% 1RM

Tuesday, 16 December 2014

WARM UP
3 rounds, but no more than 15 minutes:
   1. 3-5 High Hang Muscle Snatch, 45/35#
   2. Strict Freestanding Headstand Push Ups x 3
   3. 3-5 Overhead Squats, 45/35#
   4. Glute Ham Raises x 5
   5. 3-5 Snatch Balances, 45/35#

WEIGHTLIFTING (20 minutes)
Snatch:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

CONDITIONING
20 Alternating Pistols
20 Burpee Box Jump Overs, 24/20”
- Rest 90 seconds.
15 Alternating Pistols
15 Burpee Box Jump Overs, 24/20”
- Rest 60 seconds.
10 Alternating Pistols
10 Burpee Box Jump Overs, 24/20”

EXTRA CREDIT (after class, if you have time)
STRENGTH
SPEED High Bar Back Squat:  10x2 @ 65%
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep.

Monday, 15 December 2014

WARM UP (12 minutes)
Box Jump:  8x3 @ 70% of your max height box jump
• Static start for each box jump (no steps, no bounding).

WEIGHTLIFTING (18 minutes)
Clean:  7x1 @ 85-95% 1RM
• Start at 85% and work up based on feel.  Do not exceed 95%.  This is about getting better at lifting consistently well around 90%.

CONDITIONING
"Double Under 'Helen' Mash Up"
3 rounds for time:
40 Double Unders
400m Run
21 Double Unders
21 Kettlebell Swings, 24/16kg
12 Double Unders
12 Pull Ups
• 20-minute time limit.

Sunday, 14 December 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 13 December 2014

WARM UP
A) 3 rounds, but no more than 10 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
   2. 100m Run
   2. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   4. 30 Double Unders
   3. Reverse Leg Lift Headstands x 3 OR Reverse Leg Lift Wall Handstands x 3
   4. 10 Air Squats

STRENGTH (15 minutes)
Front Squat 4×1 @90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING (15 minutes)
Snatch 4×1 @90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
AMRAP 6 minutes:
4 Deadlifts, 275/185#
7 Lateral Bar Burpees
10 Wall Balls, 20/14#

Friday, 12 December 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up to set a new max, if able. 

WEIGHTLIFTING
Clean (+ 1 Jerk after the last rep of each set):  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

CONDITIONING
4 rounds for time:
400m Run
80ft Handstand Walk (or 8 Wall Walks)
- Rest 2 minutes between rounds.

EXTRA CREDIT (after class, if you have time)
STRENGTH
Push Press:  3-3-3 @ 70-80%; 2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

Thursday, 11 December 2014

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 10 December 2014

WARM UP
7 minutes: Dynamic Warm Up and Movement Prep for Deadlift

STRENGTH
SPEED Deadlift:  8x3 @ 60% 1RM
• Reset between each rep.  Move the bar with speed and aggression.

CONDITIONING
15 rounds for time:
10 Hand Release Push Ups
10 Front Squats, 135/95#
10 Burpees
• 35-minute time limit.

Tuesday, 9 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. 100m Run
   4. 5 Burpees
   6. 10 Air Squats

STRENGTH (20 minutes)
SPEED High Bar Back Squat:  10x2 @ 60% 1RM
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep.

CONDITIONING
3 rounds for total time:
400m Run
75 Double Unders
15 Strict Handstand Push Ups
- Rest 3 minutes between rounds.
• 21-minute time limit.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

Monday, 8 December 2014

WARM UP (12 minutes max)
Box Jump:  8x3 @ 70% of your max height box jump
• From standing still with both feet planted; no steps or rebound.  Get down safely each rep.

WEIGHTLIFTING (18 minutes)
Clean & Jerk:  4x1 @ 90% 1RM or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time you must lower the weight to something manageable which allows you to finish your four heavy singles.

CONDITIONING
"Running Power Elizabeth"
For time:
21 Power Cleans, 135/95#
400m Run
21 Ring Dips
400m Run
15 Power Cleans, 135/95#
400m Run
15 Ring Dips
400m Run
9 Power Cleans, 135/95#
400m Run
9 Ring Dips
400m Run
• 21-minute time limit.

Sunday, 7 December 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 6 December 2014

WARM UP
10 minutes:  Dynamic Warm Up and Movement Prep

STRENGTH
“Meathead Total” – 40 minutes total to establish:
1) 1RM Bench Press
2) 1RM Strict Press
3) 1RM Strict Barbell Curl (back and elbows "glued" to wall)

CONDITIONING
AMRAP 6 minutes:
30m Shuttle Run (15m two hand touch and go)
20m Shuttle Run (10m two hand touch and go)
10m Shuttle Run (5m two hand touch and go)
3 “Fast Bear Complex”, 155/95#
• “Fast Bear Complex” = Squat Clean -> Thruster Jerk-to-Back Rack -> Rack Thruster Jerk.

EXTRA CREDIT (after class, if you have the time)
WEIGHTLIFTING
Snatch:  7x1 @ 75-85%
• Every rep should be done with a focus on form and speed.  Use this week to clean up your form.

Friday, 5 December 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up to set a new max, if able. 

STRENGTH (18 minutes max)
Push Press:  4x10 @ 50-60%
• Smooth and steady with clean mechanics throughout each set.

CONDITIONING
For total time (9 total rounds + rest):
4 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
– After 4th round, rest 2 minutes, then –
3 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
– After 7th round, rest 2 minutes, then –
2 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
• 22-minute time limit.

EXTRA CREDIT (after class, if you have the time)
WEIGHTLIFTING
Touch & Go Cleans (full) + 1 Jerk after last rep:  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.

Thursday, 4 December 2014

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 3 December 2014

WARM UP
5-10 minutes:  Dynamic Warm Up

STRENGTH
Touch & Go Deadlift:  4x10 @ 50-60%
• Smooth and technically sound.  No resting the bar on the ground between reps.  No rounded backs.

CONDITIONING
5 rounds for time:
100 Double Unders
10 Overhead Squats, 115/80#
5 Strict Handstand Push Ups
400m Run
10 Overhead Squats, 115/80#
5 Strict Handstand Push Ups
• 30-minute time limit.

Tuesday, 2 December 2014

*** HAPPY BIRTHDAY KRISTIN! ***

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5
B) 5 minutes:  Movement prep and Warm Up for the Snatch.

WEIGHTLIFTING
Touch & Go Snatch (full):  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.

CONDITIONING
For time:
14 Burpees
14 Muscle Ups
- Rest 60 seconds
11 Burpees
11 Muscle Ups
- Rest 45 seconds
8 Bupees
8 Muscle Ups
- Rest 30 seconds
5 Burpees
5 Muscle Ups

EXTRA CREDIT (after class, if you have the time)
STRENGTH
Front Squat:  4x10 @ 50-60%
• Concentrate on being smooth, fast, and steady.

Monday, 1 December 2014

WARM UP (12 minutes max)
Static Box Jump:  8x3 @ 70% of your max height or more
• Static start for each box jump = no steps or rebounding between jumps. 

WEIGHTLIFTING
Clean & Jerk:  7x1 @ 75-85%
• Focus on form and speed.  Use this week to clean up your form.

CONDITIONING
Every 3 minutes for 24 minutes (8 rounds):
500m Row (OR 400m Run if you don’t have a rower)

Sunday, 30 November 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 29 November 2014

*** Due to a closure of our normal space, we will be meeting at the Yokota AB Natatorium on the east side of the base at 10am for a Swim WOD.  Time to get outside of the box -- literally. ***

WARM UP
20 minutes:  Skills and Drill Work + Dynamic Warm Up.

CONDITIONING
Complete as many rounds as possible in 30 minutes:
50-yard Swim
10 Push Ups
15 Squats
• From crossfit.com on Saturday, September 6 2014:  Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan.  Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. His father, Dallas, precedes him in death.

Friday, 28 November 2014

WARM UP (12 minutes max)
Static Box Jump:  7x1 @ 90% of your max height or more
• Static start for each box jump = no steps. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2 @ 80-90%; 1-1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
3 rounds for time:
250m Row
10 Toes-to-Bar
200m Run
10 Toes-to-Bar
50 Double Unders
10 Toes to Bar
Rest 2 minutes between each round.

Wednesday, 26 November 2014

WARM UP (10 minutes)
3 rounds, but no more than 10 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5

STRENGTH
SPEED Deadlift:  6x3 @ 70%
• Reset between each rep.  Move the bar quickly and aggressively every rep.

CONDITIONING
AMRAP in 30 minutes:
20 Power Snatches, 135/95#
30 Burpee Box Jump Overs, 24/20”
40-Calorie Row (OR 600m Run if no rower available)

Tuesday, 25 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
B) 7 minutes:  Dynamic Warm Up.

STRENGTH
SPEED High Bar Back Squat:  8x2 @ 70% of 1RM.
• Maintain a normal speed, controlled descent on each rep, then put a huge emphasis on the speed out of the hole and up through the entire rep.

CONDITIONING
5 rounds for total time:
200m Run
20 Alternating Pistols
- Rest 1 minute between rounds.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.

Monday, 24 November 2014

WARM UP (15 minutes max)
Static Box Jump:  8x3 @ 70% of your max height
• Static start for each box jump = no steps & no rebound.  Concentrate on explosive jumps and safe returns for the next rep.  Make sure you are adjusting your height based on any new 1RM you set.

WEIGHTLIFTING
Clean & Jerk:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
EMOM for 20 minutes (10 rounds), alternate:
- 1st minute:  40 Double Unders
- 2nd minute:  10 Burpees

Sunday, 23 November 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 22 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5
B) 7 minutes:  Dynamic Warm Up.

STRENGTH
Deadlift:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING
Snatch:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
5 rounds for time:
10 Thrusters, 96/65#

Friday, 21 November 2014

WARM UP (12 minutes max)
Static Box Jump:  7x1 @ 90% of your max height or more
• Static start for each box jump = no steps. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
AMRAP in 12 minutes:
30 Double Unders
15-Calorie Row (or 300m Run, if rower not avilable)
60ft Handstand Walk
- Rest 1 minute between rounds.

Thursday, 20 November 2014

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 19 November 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
B) 5 minutes:  Dynamic Warm Up.

STRENGTH
SPEED Deadlift:  8x3 @ 65%
• Reset between each rep.  Pull all 24 reps off of the floor with speed and aggression.

CONDITIONING
AMRAP in 30 minutes:
800m Run
30 Pull Ups
20 Push Jerks, 135/95#

EXTRA CREDIT (after class, if you have time)
CONDITIONING
4 rounds:
20-Calorie Row
- Rest 2 minutes between each round.