8/22/17

HARDWARE August 19, 2017 - 7452

Strength:

Performance:

A1. Bench Press: 5 @ 75% TM, 5 @ 80%, 5+ @ 85% (add 5-10# to TM)

A2. Supinated Bent Over Row: 3×8

Fitness:

A1. Bench Press: 3×8

A2. Supinated Bent Over Row: 3×8

Conditioning (Test):

For Time:

  • 100 Double Unders
  • 20 TTB
  • 30 Burpees
  • 40 Pull Ups
  • 30 Burpees
  • 20 TTB
  • 100 Double Unders

8/21/17

HARDWARE August 19

(Photo Credit – Chris Leh)

Strength:

Back Squat:

Fitness: 5×5

Performance: 5 @ 75% TM, 5 @ 80%, 5+ @ 85% (Increase TM by 5-10#)

Conditioning (Practice):

16 min EMOM:

Even Minutes: 3 Squat Cleans (start at  60% 1RM)

Odd Minutes: 15/12 cal Bike or Row

8/20/17

HARDWARE August 12, 2017 - 2854

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

8/19/17

HARDWARE August 12, 2017 - 2047

Focus of Today’s Foundations:
  • Rowing
  • Rope Climbs
Strength:

A1. Single Arm DB Row: 3×8

A2. Challenging Push Up Variation (strict, plyo, close grip, 1-arm): 3×5-10

Conditioning (Test):

For Time:

  • 300ft OH Walking Lunge (45/25 plate)
  • 30 TTB (Scale = Hanging Knee Raise)
  • 30 Box Jumps/Step Ups (24/20)
  • 15 Muscle Ups (Scale = Burpee Pull Ups)
  • 30 Double Unders
  • 30 Pull Ups
  • 30 Burpees

8/18/17

HARDWARE August 12, 2017 - 2004

Strength:

A. Deadlift:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

B. Strict Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (Practice):

13 min AMRAP:

  • 55 KBS (70/53)
  • 55 Wall Balls (20/14)
  • 55 cal Bike/Row or 800m Run
  • 55 HSPU

8/17/17

HARDWARE August 12, 2017 - 1982

Supplemental Strength Work:

Back Squat @ 40×1 Tempo: 5×5 @ 75% TM

Focus of Today’s Foundations:
  • Back Squat
  • Bench Press

8/16/17

HARDWARE August 12, 2017 - 2346

Strength:

Farmers Carry: Find a max weight for 25m

Conditioning (Practice):

16 min AMRAP Sandbag Carry (100+/70+)*

*In teams of 2, take turns carrying sandbag 100m. If you have to set the bag down before the carry is completed, perform 10 burpees. Sandbag cannot be placed on chest or shoulder.

8/15/17

HARDWARE August 05-4

Strength:

A1. Bench Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

A2. Supinated Bent Over Row: 3×8

Conditioning (Test):

3 Rounds:

  • 1 min Bike/Row for cals
  • 1 min to establish a ME UB set of DUs
  • 1 min AMRAP TTB

8/14/17

HARDWARE August 05-3

Strength:

Back Squat:

  • 5 @ 75%
  • 3 @ 85%
  • 1+ % 95%

*If you get 2 or more reps on your last set, increase the weight by 5% and perform 1 additional rep

**Continue to increase the weight by 5% as long as you are able to complete 1 rep (for as long as you desire)

Conditioning (Test):

3 Rounds:

  • 400m Run
  • 21 OHS (95/65)
  • 12 CTB Pull Ups

(17 min cap)

8/13/17

HARDWARE August 05-2

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:3oPM!