Tuesday 20141209

Defined Power Output 

Interval 

6 rounds of... 

  • 30:30 Row (30 seconds of work/30 second of rest) 
  • Goal >150m per 30 seconds 

Rest 5 minutes 

6 rounds of... 

  • 30:30 Row (30 seconds of work/30 second of rest) 
  • Goal >150m per 30 seconds 

Rest 5 minutes

6 rounds of... 

  • 30:30 Row (30 seconds of work/30 second of rest) 
  • Goal >150m per 30 seconds 

Scaling: 

>150m is for competitors. >130m = established. >110m = recruit
If running, instead of rowing, distances are 130m/120m/110m. 

Really want to challenge yourself? 10 burpee penalty for every busted meter goal.

Monday 20141208

STRENGTH 

Squat 

  • 3-3-3-3-3 (find 3 RM) 

Press 

  • 3-3-3-3-3 (find 3 RM)

2 x Squat 30:30* (w/ 30% of 1RM) 

2 x Press 30:30* (w/ empty barbell) 

*30:30 = 30 seconds of work followed by 30 seconds of rest. HOLD ON, not that simple. The "rest" for the squat is in the down position (keep abs and back engaged), and the rest for the press is with the barbell overhead. 2 x 30:30 = 2 minutes of continuous work and "rest". 

CONDITIONING 

As many rounds as possible in 14 minutes of... 

  • 25 Squats 
  • 25 Push-ups 

*All as prescribed

Post weights, favorite animal, and thoughts about your 30:30 experience to the comments. 

Saturday 20141206

CAPACITY

1000m row/run
50' Overhead Walking Lunges (45-135)
20 Burpees

~rest exactly 3 minutes~

1000m row/run
50' Front Rack Walking Lunges (45-185)
20 Burpees

~rest exactly 3 minutes~

1000m row/run
50' Back Rack Walking Lunges (45-205)
20 Burpees

~rest exactly 3 minutes~

Sit-ups - 3 sets x 20 reps

Then:

Accumulate 5 minutes in the front leaning rest

*Competitor, *Established, and *Recruit. Pick comfortable weights in the ranges listed above.

Post time of each to comments.  

Friday 20141205

Strength

Deadlift

5×3 @ 70%, 75%, 80%, 85% and 90% of 1RM

*On 90% set do as many reps as possible

Foundation

50 – 30 – 20

Wall Ball Shot
Sit-ups
Air Squats

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Post weights and time to comments.

Wednesday 20141203

Strength

Back Squat 7 x 5 @ 70%

Grit

5 rounds:

3 x Thruster @ 135lbs
10 x clapping push-ups
20 ft. hand stand walk

Backbone

Run 1 mile (fast)

*Competitor: As prescribed 
*Established: 115 on Grit/hand release push ups/45 sec. handstand hold/800m on backbone
*Recruit: 95 on Grit/push-ups/45 sec. elevated handstand progression hold/Do not perform “backbone”

Post weights and times.