Feb. 10th, 2014 - Monday

Parkland

Warm Up

EMOM for 10 minutes

5 Burpees

30 Double Unders

Strength

3 x 5 Back Squat @ Heaviest Possible

Conditioning

50 Goblet Squats (53#/35#)

30 One-armed OH Lunges (53#/35#)

40 SDHP (53#/35#)

30 One-armed OH Lunges (53#/35#)

30 KBS (53#/35#)

400m Run

SUBU

Warm Up

EMOM for 10 Minutes

5 Burpees

30 Double Unders

Strength

"Hatch" [Week 10]

Back Squat

1 x 6 @ 65% of 1RM

1 x 6 @ 75% of 1RM

2 x 6 @ 80% of 1RM

Conditioning

For Time:

30 Back Squats (135#/95#)

30 Back Rack Lunges (135#/95#)

20 Hang Cleans (135#/95#)

20 Front Rack Lunges (135#/95#)

10 Thrusters (135#/95#)

100m Run

North Shore

Warm Up

EMOM for 10 Minutes

5 Burpees

30 Double Unders

Olympic

5 x 2 - 3 Pause Snatch (2" off ground, above the knee, & power position)

*Rest 90 Seconds

Strength

1a) 5 x 3 Clean High Pull from power position + 2 Shrugs

*Rest 60-90 Seconds

1b) 5 x 3 Strict Split Press @ Heaviest Possible

*Rest 60-90 Seconds

Conditioning

For Time:

30 Back Squats (135#/95#)

30 Back Rack Lunges (135#/95#)

20 Hang Cleans (135#/95#)

20 Front Rack Lunges (135#/95#)

10 Thrusters (135#/95#)

100m Run

Stephen Ice Monster