Tuesday, May 21st, 2013

Conditioning

“Nutts”

For time:

10 Handstand push-ups
250/165 pound Deadlift, 15 reps
25 Box jumps, 30/24
50 Pull-ups 
100 Wallball shots, 20/14 pounds, 10′ 
200 Double-unders
Run 400 meters with a 45lb/25 plate

Monday, May 20th, 2013

Strength

Wendlers Press

Add 10 Lbs to 90% of 1RM

5 X 65%

5 x 75%

5+ x 85%

Then

3×3 Push Press with final Press Weight. Resting 1:30 between sets. 

Conditioning

 Tabata

Ice Skaters

Ball Slams

Two Footed Mountain Climbers

Memorial Day Schedule

GSCF will only be open for ONE workout on Monday, May 27th (Memorial Day.)  10 AM will be our ONLY CLASS time. 

Friday, May 17th

Strength

Wendler’s Back Squat (90% of 1 RM + 20 lb)

5 @ 65%

5 @ 75%

5+ @ 85%

Conditioning

Partner Workout

For Time:

100 Burpees

100 Front Squats (50% Body Weight)

100 Cal on Bike

200 DU’s

**One movement must be completed before moving on, only one partner is working at a time.  Partner’s can split of reps as they wish.

Thursday, May 16th

Strength

 4 Rounds

10 Weighted Good Mornings

10 Skull Crushers (Vary everyother round to under neck and to nose)

10 GHD Sit-ups/Med-ball Sit-ups

5-10 Weighted Pull-ups (Can kip)

5-10 Weighted Dips

10 Unstable Push-ups (Rings, one hand on a slam ball/atlas stone, etc)

Conditioning

1,000 Meter Row For Time

Wednesday, May 15th

Conditioning

7 KB Swings (1.5/1 AMERICAN)

14 T2B

21 Double Unders

Run 800

7 KB Swings

14 T2B

21 DU

Run 200

7 KB Swings

14 T2B

21 Double Unders

Run 400

7 KB Swings

14 T2B

21 Double Unders

Run 600

7 KB Swings

14 T2B

21 Double Unders

Run 800