Tuesday, 8-21-12
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps.
5 R.F.T.
200m Sand Bag Run 40 / 20
14 SDHP
8 HSPU
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps.
5 R.F.T.
200m Sand Bag Run 40 / 20
14 SDHP
8 HSPU
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups
Begins @ :10 past hour 1. Jerks – Work up to a heavy one of each A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from Front Rack Begins @ :25 mins past hour E.M.O.M.x15…
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Split Jerk 2 Rope Climbs 2 HSPU (Strict, full range of motion HSPU (sub ONLY push-ups for 12 reps) 2 Push Press or Jerk 135#/95# 2 Rope Climbs 4 HSPU 4 Push Press or Jerk 2 Rope Climbs 6 HSPU 6 Push…
No 5AM class. Strength: 1 1/4 Back Squat 6X3 The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. For Time: 100 D/U’s 1 Rope climb 90 D/U’s 2 Rope Climbs 80 D/U’s 3 Rope Climbs 70 D/U’s 4 Rope…
Strength/Skill – You better save your energy!! “Carse” 21-18-15-12-9-6-3 Squat Clean 95/65 Double Unders Deadlift 185/145 Box Jump 24/20 Every round starts w/ a 50m bear crawl U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico,…