T. RICE CONDITIONING TEST Complete: Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*Six (6) 50 yard shuttles To Pass Conditioning Test: *less than 200 lbs – 60 seconds and below *200 lbs-250 lbs – 65 seconds and below *greater than 250 lbs – 70 seconds and below
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 8×3 @ 75% of final set of 5 from last Thursday Bench Press 5 RM
2014 07 09
Deadlift 5 RM (add 10 lbs to last workout)
Hang Power Clean 5×3 @ 85% of 1 RM from last Tuesday
"Quarter Gone Bad" 5 rounds for total reps of: 135/95 pound Thrusters, 15 seconds Rest 45 Seconds Weighted pull-ups, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 Seconds
2014 07 07
Press 3×5 (add 2.5 lbs to last workout)
Push Press 2, 2, 2, 2, 2
Complete 5 rounds: 45/25 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) Sprint 200 yards *Rest 3 minutes between rounds.
2014 07 06
Crossfit Football Coaches Seminar participants paying up for some chin reaches, with group "I'm a Star Burpees." Don't reach your chin!
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 5, 5, 5 Bench Press 5×3 @ 90% of 3 RM
Complete 12, 9, 6 reps of: 75/50 lbs DB Thrusters Pull Ups (can kip if you'd like)
2014 07 02
Deadlift 5 RM (add 10 lbs to last workout)
Hang Power Clean 1 RM
Complete 5 rounds for time: 225/150 lbs Power Cleans – 5 reps 100 yard Farmers Walk – AHAP *search out the heaviest set of DBs or KBs you can find, walk 50 yards out and 50 yards back.
2014 06 30
2014 06 29
Deadlift 5 RM (add 10 lbs to last workout)
Power Snatch 2, 2, 2, 2, 2, 2 Pyramid your weights up to the heaviest set of 2
Complete 10 rounds: 155/105 lbs Ground to Overhead – 3 reps 25/15 lbs Weighted Pull Ups – 5 reps
2014 06 23
Scary thought
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1 (start your first set at 75-80% of 1RM) Press 5 RM
Complete 5 rounds: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps Dynamic Push Ups - 12 reps Sprint 100 meters
2014 06 22
Drake warming up for the Indiana North All-Star Team this past weekend.
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ Squat 3 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ *you can add weight, take off or stay the same for the 3 RMs, just remember we rather find your 2 RM than your 4 RM. *you had the same format last week but with 5RMs. Come in with a plan of attack based off of last week Press 5 RM
Complete as many rounds as possible in 12 minutes: 45/35 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) Dynamic Push Ups – 15 reps
2014 06 15
I love this picture!
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
1. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 2. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 3. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ *you can add weight, take off or stay the same for the 5 RM’s Close Grip Bench 5 RM
"7 Minutes Left, Down by 6" Complete 2 rounds: 1 minute 55/35 lbs DB Push Press – Max reps Rest 1 minute 1 minute 50/35 lbs Weighted Pull Ups – Max reps Rest 1 minute 1 minute Row – Max calories Rest 1 minute 1 minute Burpees- Max reps *Rest 1 minute between rounds.
2014 06 08
