4/28/15: Tuesday: Oly Club Tonight at 7:30pm:
SKILL
2 rounds
7 (men) / 4 (women) rope climbs for time
rest
*2 separate scores*
(sub 1 minute to complete green shirt challenge)
then
24 min
max distance farmers carry as 2 person team (45#/25#)
4/27/15: Monday:
STRENGTH
20 rep squat cycle Week 3/Day 1
use this file for squat numbers : 20 rep spreadsheet
then
ME deadlift in one attempt with 20 rep squat weight
METCON
12 min amrap
2 deadlifts (225#/155#)
6 box jump complex (1 complex = 3 air squats + 1 box jump)
25 Ball Slams
4/24/15: Friday:
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June 2005. “JT” 21-15-9 handstand pushups ring dips pushups then 4 rounds 1 min max effort kettlebell snatch (55#/35#) 1 min max effort box jumps (24″/20″) 1 min max effort strict press…
4/23/15: Thursday: Oly Club Tonight 7:30pm
STRENGTH
20 rep squat cycle Week 2/Day 2
use this file for squat numbers : 20 rep spreadsheet
METCON
using running tabata clock (:20 on, :10 off) accumulate: (mashup)
75 burpees
50 front squats (95#/65#)
