Wednesday, December 17, 2014

17 DEC 2014

March 5 Miles and Deliver Toys!

https://www.facebook.com/TheNationsFirst?ref=nf#!/notes/massachusetts-national-guard-the-nations-first/soldiers-to-march-for-christmas-toy-drive/10152928909954375


16 DEC 2014

Wendler 5/3/1 – Cycle 2, Week 1 Press

then

For Time

40 Cal Row
40 OH lunges (20 es)
40 Knees to Elbows
40 Back Extensions
40 Ring Dips
40 Box Jumps
40 Hang Cleans (95#/65) 
40 Mountain Climbers (es)

1 Lap Farmer’s Carry Around Bldg




Monday, December 15, 2014

15 DEC 2014

Wendler 5/3/1 – Cycle 2, Week 1 Squat

Then


Complete as many reps as possible:

6 Minutes of Swings



4 Minutes of Overhead Squats

3 Minutes of Racked Lunges

2 Minutes of Sit Ups

1 Minutes of Mountain Climbers
 


Sunday, December 14, 2014

12 DEC 2014

Wendler 5/3/1 – Cycle 1, Week 4 Bench

Then

Every minute for 15:00
1 Arm Swing x 3
Long Cycle Clean x 3
Push Press x 3


11 DEC 2014

AMRAP 10:00
Prisoner Get Ups x 5
Hindu Push Ups x 10
Squats x 15

EMOM 7:00 x 2
Snatch Grip Deadlifts x 3
Hang Power Snatches x 3
Overhead Squats x 3



10 DEC 2014

Ladder Down 10-1 Partners

Push Press (#95/65)
Front Squat (#95/65)
OH or Racked Lunges (#95/65)
Rows (#95/65)
Floor Wipers
Rollouts


Tuesday, December 9, 2014

9 DEC 2014

Wendler 5/3/1 – Cycle 1, Week 4 Press

Then

Complete as many rounds as possible in 20 minutes of:


Push Press x 10
American Swings x 10
Box jumps x 10