Friday Nov 14, 2014

More Spartan prep for today... HOAH!!!!

"The Grind"

800m run
10 Deadlifts 1.5x bodyweight
chin over bar, accumulate 1:30 min hanging on bar
400m med-ball incline climb, 20#, set incline to max
50 Burpees
farmers carry 85# each hand, 4 laps around gym warmup area **
800m run

**Note: 5 burpee penalty every time you drop the load - on the spot.

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Here are the links to the races we are targeting.... go pre-register!!!

AL Sprint

http://www.spartan.com/events/pre-registration/?event_id=248/alabama-sprint

TN Super

http://www.spartan.com/events/pre-registration/?event_id=249/tennessee-super

Tuesday November 11, 2014 (Alternate)

Warm Up

Stretch

30 double unders

2 rounds of

   10 decline push up (feet on box)

   10 squats

   5 strict pull up

WOD

Buy in: 20 box jumps

5 rounds of

   10 Bench Press (155#)

   10 Back Squat (155#)

   30 Double Unders

Buy out: 20 dips

Tuesday Nov 11, 2014

3 Rounds
  800m run
  45# plate ground to overhead, 15 reps
  stair run, 8 floors
  pullups, 10 reps

Monday Nov 10, 2014

1. Squat Clean
Work to a 3RM

2. 5 min. EMOM
5 UB Hang Clean @ 70% 3rm Clean

3. Front Squat
Warmup, 65%x5, 75%x5, 85%x5+

Friday Nov 7, 2014

1. Deadlift
Work to a heavy 5

2. 3 RFT
5 Close grip bench, BW
5 Squat Cleans, BW
35 Double unders

rest 3 mins

3. 3 RFT
5 Deadlift 1.5x BW
30' Goblet Walking lunges, 55# KB or DB
3 Wall walks + push-up

Wed Nov 5, 2014

3 Rounds
  800m run
  45# plate ground to overhead, 15 reps
  400m run
  chin over bar, accumulate 1 min hanging on bar
  stair suicides, 3 floor climb (** see below)
  50 burpees
  400m med-ball incline climb, 20#, set incline to max
  30' crab walk

**Note: Stair Suicides. Start on ground floor run up to 1st floor and back down, run to 2nd floor and back down, etc.... to 5th floor and back down.

Monday Nov 3, 2014

1. 5 rounds for max reps and time
Bench Press, BW
Front Squat, BW
35 double unders

2. 15 min AMRAP 
200m run
15 Barbell Rows, 135
15 Dips