Tuesday, March 21, 2017

WARM-UP:
4x
20 walking lunges
20 air squats
1:00 – jump rope

CONDITIONING:
Advanced
2 x AMRAP in 8:00, rest 2:00 in between
10 front squats, 95#/65#
5 broad jumps
10 box jumps, 24”/20”

Intermediate
2 x AMRAP in 8:00, rest 2:00 in between
10 front squats, 75#/55#
5 broad jumps
10 box jumps, 16”-20”

Beginner
2 x AMRAP in 8:00, rest 2:00 in between
10 front squats, 10# dumbbells-55# barbell
3-5 broad jumps
10 box jumps or step-ups, 12”-20”

ACCESSORY:
3x
Advanced
2:00 – plank hold
25 hollow rocks
25 reverse sit-ups

Intermediate
1:00-2:00 – plank hold
15-20 hollow rocks
15-20 reverse sit-ups

Beginner
1:00 – plank hold
10 hollow rocks or 15-30-second hollow hold
10 reverse sit-ups

MOBILITY:
2x
2:00 – cobra pose
2:00 each side – pigeon pose
1:00 each side – triangle pose 

Comments

  • For time:
    Run 400 meters with a 22-lb. plate (10kg)
    50 knee raise
    93-lb. front squats, 35 reps
    lay to stand rope climbs, 10 ascents
    Run 400 meters with a 22-lb. plate

    29:55

    Mark
  • Squats
    3 x 3-2-1 ratchet
    270#/280#/290#
    280#/290#/300#
    290#/300#/310#

    270# x 8

    w/Big D
    5 x 5:00 rounds
    20-second Assault Bike sprint
    15 push presses, 75#
    10 burpees
    Rest duration of the round

    :-&
  • Quick question on hanging leg raises: When prescribed, are they the 90 degree spine/femur variety or knees to triceps? 
  • Quick question on hanging leg raises: When prescribed, are they the 90 degree spine/femur variety or knees to triceps? 

    @aleph2zahir - We generally want them to be strict with straight legs raised to 90+ degrees, but the strictness of the movement and straightness of the legs should be privileged over the angle achieved.
  • 3x
    20 walking lunges
    20 squats
    1:00 jump rope

    3 x10 box squats 135

    2x
    8:00 amrap rest 2:00
    10 front squat 95
    5 broad jumps
    10 box jumps 24"
    4 rds +5 broad jumps 115 reps

    3x
    1:30 plank
    25 hollow rocks
    25 reverse sit ups
  • Back squat
    160# x3, x5

    Front squat
    75#
    3 x 10 pause above parallel

    CONDITIONING:
    Advanced
    2 x AMRAP in 8:00, rest 2:00 in between
    10 front squats, 65#
    5 broad jumps
    10 box jumps, 20”
    6 rds + 15
    Or 7 rds + 15, depending on who you ask
  • edited March 2017
    Back squat
    1x3 325#
    1xAMRAP 325#x4

    3x10
    Pause front squats(above parallel)
    165#

    CONDITIONING:
    Advanced
    2 x AMRAP in 8:00, rest 2:00 in between
    10 front squats, 95#
    5 broad jumps
    10 box jumps, 24"
    8rds +1

    And if you ask me @sandyw it was 7rds+. I can not confirm the +15
    Lol

    2:00 plank
    25 hollow rocks
    25 reverse sit-ups
    1:30 plank
    20 hollow rocks
    20 reverse sit-ups
    1:00 plan
    15 hollow rocks
    15 reverse sit-ups
    SandyW
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