20 March 2014

Strength:
5 or 6 sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight **PR!!!!**

Conditioning:
“Lucky Sevens”
7 min AMRAP of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (53/35#)

19 March 2014

Strength:
4 sets of:
8-10 Goblet Squats @ 30X1
Rest 45 seconds
10-15 Push-Ups @ 2011
Rest 45 seconds
Side Planks (30 seconds each side)
Rest 45 seconds

Conditioning:
10 rounds for time of:
10 Wall Balls @ 20/14#
100m Sprint

18 March 2014

Strength:
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift

Conditioning:
Every 4 minutes, for a total of 6 rounds, complete the following as quickly as possible:
3 Deadlift @ (use approximately 85% of your 1-RM)
6 Toes to Bar
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 rounds.)

17 March 2014

Conditioning A:
8 min AMRAP:
5 Thrusters @ 135/95# (scale as appropriate but should be heavy)
10 Power Clean @ 135/95# (use same barbell weight as thrusters)
15 Pull-Ups
Rest 4 minutes, and then,

Conditioning B:
8 min AMRAP:
20 Kettlebell Swings (53/35#)
30 Walking Lunges (15 each leg)
40 Double-Unders (3:1 for single unders)
Rest 4 minutes, and then,

Conditioning C:
8 min AMRAP:
10 Burpees
20 Push-Ups
30 Sit-Ups

15 March 2014

Conditioning:
Four 5-minute rounds for max reps in teams of 3 of:
3 Box Jump Overs (don’t touch top of box)
6 Push Press (95/65#)
9 Kettlebell Swings (53/35#)
-Level 2 Scale: (75/45#) / (35/25#)
-Level 1 Scale: (55/35#) / (25/20#)

Rest 3 minutes between rounds.

Only one team member may be working at any one time, and that team member must cycle through a complete round before the next teammate may begin.

*Total working time is 20 minutes with 9 minutes of built in rest time. One round consists of 3 box jumps, 6 push presses, and 9 KB Swings