Feb. 17th, 2014 - Monday

Parkland

Warm Up

4 Minute TABATA - Burpees

4 Minute TABATA - Double Unders

4 Minute TABATA - WBS

Strength

Back Squat 

3 x 5 @ Heaviest Possible

Conditioning

For Time:

21 Thrusters (45#/25#)

21 SDHP (70#53#)

200m Run

15 Thrusters (45#/25#)

15 SDHP (70#53#)

400m Run

9 Thrusters (45#/25#)

9 SDHP (70#53#)

200m Run

*15 minute cap

SUBU

Warm Up

4 Minute TABATA - Burpees

4 Minute TABATA - Double Unders

4 Minute TABATA - WBS

Strength

Hatch [Week11]

Back Squat

1x 6 @ 70% of 1RM

1x 6 @ 80% of 1RM

1x 3 @ 90% of 1RM

1x 2 @ 95% of 1RM

Conditioning

For Time:

15 Thrusters (135#/95#)

21 SDHP (135#/95#)

12 Thrusters (135#/95#)

15 SDHP (135#/95#)

9 Thrusters (135#/95#)

9 SDHP (135#/95#)

*15 minute cap

North Shore

Olympic

5 x 2 – 3 Position Snatch

(Power Position, Above the Knee, Ground)

Strength

1a) 3 x 5 – Push Jerk @ H.P.

*rest 60-90 seconds

1b) 3 x ME – Chin-ups

*rest 60-90 seconds

Conditioning

For Time:

15 Thrusters (135#/95#)

21 SDHP (135#/95#)

36 Double Unders

12 Thrusters (135#/95#)

15 SDHP (135#/95#)

27 Double Unders

9 Thrusters (135#/95#)

9 SDHP (135#/95#)

18 Double Unders 

*15 minute cap

Nick OHS.JPG