Saturday 4.18.15
1. Strength
3 sets of max reps OHS at 185/135
135, 155, 155
5, 4, 5
2. Conditioning
5 RFT:
5 Handstand Push ups
10 Ring Dips
10 Push ups
300m Row
~21min
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Friday 4.17.15
1. “Isabel”
30 Snatches for time, 135/95
5.23
2. Strength
2×10 OHS
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Monday 4.6.15
2016 OPEN ATHLETES
1. Strength
EMOMx10:
2 Squat Snatches, you choose the weight
@ 135
2. Conditioning
“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups
10 HPC, 135/95
~9.45 with 3 MU per round
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12 March 2015
Squat 3×5 (add 5 lbs to last workout) @ 285
Bench Press 3×5 (add 2.5 lbs to last workout) @ 152.5
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10 March 2015
Deadlift 5 RM (add 10 lbs to last workout) @ 385
Pull Ups 3 x Max Reps 11,8, 9
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Complete as many rounds as possible in 10 minutes.
30″ Box Jump – 6 Reps
Supine Ring Row – 8 Reps
40 lb Ball Slams – 10 Reps
Ring Push Ups – 8 Reps
Post rounds to comments.
0 notes
09 March 2015
Squat 3×5 (add 5 lbs to last workout) @ 280
Press 3×5 (add 2.5 lbs to last workout) @ 117.5
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Tuesday 03 March 2015
Deadlift 5 RM (add 10 lbs to last workout) @ 365?
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05 March 2015
Squat 3×5 (add 5 lbs to last workout) @ 275
Bench Press 3×5 (add 2.5 lbs to last workout) @ 150
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Complete one round at the start of each minute for 12 minutes.
Odd Minutes:
5-10-5 Yard Shuttle – Right
50 lb Single Arm DB Thruster – 11 Reps Right
Even Minutes:
5-10-5 Yard Shuttle – Left
50 lb Single Arm DB Thruster – 11 Reps Left
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Monday 02 March 2015
Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
4 Rounds + 1 TTB
Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
210
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Saturday 28 February 2015
Lift 10,000 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift
*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.
*The goal is to lift 10,000 lbs as fast as possible.
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9.30 with 135 / 115 / 250 for 20 rounds.
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Friday 27 February 2015
Power Clean 5×3 (add 2.5 lbs to last workout) @ 210
-
Complete 4 Rounds on alternating minutes.
135 lb Barbell Thruster – 7 Reps
Chin Up – Max Reps
45 lb Russian Twists – 30 Reps
Pillar Hold
*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
Post total number of Chin Ups to comments.
Done at 115 and 30#
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Monday 05 May 2014
On the minute
Complete 2 front squats on the minute for 12 minutes:
Use 75% of 1 RM from April 24, 2014 for this workout.
then…
@ 225
Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
30, 35, 40, 45
*Do not set the dumbbells down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.
Post loads used and rounds completed to comments.
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Monday 21 April 2014
Collegiate Push Press 3rm Conditioning For time: Back Squats @ body weight – 30 reps 1000 meter row Burpees – 30 reps 11.09
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17 March 2014
Collegiate
Push Press 5 RM - 185 no fail
Dynamic Push Ups 3 x 15
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Complete as many rounds as possible in 12 minutes:
185 lb Front Squats – 7 reps
Burpee Pull Ups – 7 reps
4 Rounds + 5 FS
Post rounds completed to comments.
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Tuesday 04 February 2014
Collegiate
Power Clean 1 RM - 265
On the minute
Complete the following on the minute for 10 minutes:
Power Cleans @ 80% of 1 RM – 2 reps @ 215
50 lb Weighted Pull Ups – Max Reps
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Saturday, 11.23.13
CF Football Total
Power Clean 1 Rep - 265
Squat 1 Rep - 365
Bench 1 - 205
Deadlift 1 Rep - 455
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total
Total - 1270 @ 180bw
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Thursday, 11.21.13
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
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