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Fall into Strength 12/1/14

Warm-up: 4 rds 30 sec airdyne (decent pace) 3 strict pull-up ( sub negatives) 5 goblet squat (3 sec pause at bottom) 10 Double Mtn. Climbers 20 Double Under Beginner Strength: 7x8 DeadLift Rest 2 min between sets - Beginners should focus on the mechanics of the deadlift and learning proper form. Advanced Strength: 8 Rounds 8 DeadLift (work to peak) 5 Strict Press ...

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Fall into Strength 11/29/14

Warm-up: Coach's Choice Strength: Turkish Get Up Beginners- Learn the movement Advanced- work to a peak Conditioning: Teams of 2 10 Dead Lift (315/185) 20 Power Clean (135/95) 30 Front Squat(95/65) 40 Push Press (75/45) 50 SDHP (75/45 60 Push-up 70 Sit-up 80 Jumping Lunges 90 Air Squat 100 Double Unders -one person works at a time. -each team is responsible for loading, unloading, and putting away unused plates ...

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Fall into Strength 11/28/14

Warm-up: Coach's Choice. + hip/ shoulder/ ankle mobility Strength: Thruster 3, 3, 3, 2, 2, 1, 1, 1, 1 Rest 90s between sets. Conditioning: 15 min Amrap: 5 Pull-up 10 Cal Row 15 Kb Swing(70/44) 20 Goblet Lunge

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