Friday 02/28/14
ADRENALINE DUMP
By Coach Jamie Harris
Skill
Power Clean ( Level 1)
5×3 (add 2.5 lbs to last workout)
Deadlift (Level 2 and 3)
4" deficit Deadlifts 7 RM
Metcon (Time)
6 RFT
6 KB Snatches ( each arm ) 53/35
6 Overhead Lunges (each arm same weight as KB Snatches)
100M Sprint
15 Min time cap
Thursday 02/27/14
STARSHIP TROOPER
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Wednesday 02/26/14
GRIP KILLER
by Coach Chris Weaver
Metcon (Time)
5 RFT
Max amount of time hanging from bar
100M Farmers Carry RX 95/65
10 Sledgehammer Swings
Score is total amount of time hanging from the bar.
20 min time cap
Skill
Pistols (3x5 ( On each leg))