6.15.18 “Nield”

“Nield”

For Time

400 meter Run
10 Deadlifts 240/155
1 Rope Climb
400 meter Run
10 Deadlifts 240/155
2 Rope Climbs
400 meter Run
10 Deadlifts 240/155
3 Rope Climbs
400 meter Run
10 Deadlifts 240/155
4 Rope Climbs
400 meter Run
10 Deadlifts 240/155
5 Rope Climbs

Dedicated to Cpl Daniel Nield (31) 1st Battalion The Rifles who diedin an explosion in Afghanistan on 30th January 2009. The explosion was believed to have been caused by a Rocket Propelled Grenade, during a contact with enemy forces during a deliberate operation north of Musa Qaleh in Helmand province.

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6.14.18

A. Strength

Tempo Back Squat

5 sets of 2 reps

Tempo (30X0) 3 seconds down, no pause at bottom, explode up, no pause at top before beginning next rep

Work up to 90% effort, not max

B. Conditioning

For time

200 Double Unders (2:1)
100 Shoulder to Overhead 75/55
50 T2B

6.12.18

Summer Kids Club is in full swing so if you haven’t gotten a waiver filled out for your child here’s the link. You may also sign a waiver your first day of class. Kids class is Mondays, Tuesdays, and Thursdays at 8 a.m.!

10 1-minute rounds of:

10 burpees over the bar
Max reps of power snatches 155/105

Rest 2 minutes between rounds.

*score each round

B. Option

10 1-minute rounds of:

8 burpees over the bar
Max reps of power snatches 135/95

Rest 2 minutes between rounds.

C. Option

7 1-minute rounds of:

5 burpees over the bar
Max reps of power snatches 65/45

Rest 2 minutes between rounds.

6.7.18

A. Strength

Back Squat (32X1) (3 seconds down, 2 seconds pause at bottom, explosive up, 1 second pause at top before beginning next rep)

5 sets

5,5,4,4,3

B. Conditioning

4 rounds for time of:

22/16 Calorie Airdyne
14 Dumbbell Deadlifts 50/35
14 Dumbbell Push Press 50/35
10 Toes to Bar