SLEEP & WEIGHT LOSS

12/7/2016

Testing Week


A. Power Clean 1rm
 

rest 2 min
 

B. AMRAP8 Power Clean 90% of A


Rest 15 min but stay aerobic

C. 15-12-9
Power Clean 115/85
Burpee
AS FAST AS POSSIBLE!!

12/6/2016

Testing Week


A.Close Grip Bench Press @3010

rest 3 min

1 Set AMRAP 85% of A @30X1
Stick to the tempo!

B. EMOM10
1. 10 CTB
2. 50 DU

EMOM10

1. 10 HSPU
2. 10 BJSD 

C. Row 30:30x4
Set the rower to 30 sec work 30 sec rest.

Go as hard as you possibly for each round. Go to the dar...

12/5/2016

Testing Week


A. Back Squat 1rm @3010

rest 3 min

1 Set AMRAP 85% of A @30X1
Stick to the tempo!

B. 5RFT
50 Du
20 WB
10 TTB
Get time for each round and total time. The round doesn't end until you do your first double under.
We will review all scores on Saturday.

11/28/2016

A. 5 sets
 Hang snatch + snatch + hang snatch

rest 2 min

B. Push press 10, 8, 6, 4, 2
work up to a heavy set of 10 and then start all of your sets. Add each set.
 

C. 3x10 Back Squat @70-75%
rest 2 min

D. For TIme

100/70 Cal Row

-then-

21-15-9
Box Jump 20/14

TTB

-then-

15-12-9

Bu...

11/21/2016

A. 5 sets

Snatch pull + hang snatch + snatch + ohs

rest 2 min

B. Work up to a heavy 3 rep Push Press in 12 min
 

C. 6x3 Back Squat @85%
rest 2 min

D. For TIme

100/70 Cal AB

-then-

21-15-9
Wall ball 20/14

TTB

-then-

15-12-9

AKBS 70/53

TTB

E. Crossover Symmetry 

11/14/2016

A. Snatch
12 min to work up to a heavy single

B. E90S9M
3 Hang Snatch + 3 OHS @75% of A
 

C. 8x2 Back Squat 
Pick a weight and stick with it. Should be fast, not grindy. 10# more than last week

D. AMRAP6

40 Wallball 20/14
30 TTB

Max rep CTB with remaining time
(score i...

Inveniam Athletics is hosting it’s first annual Live Free Series – a fitness competition dedicated to pay our respects to our fallen comrades in the way we know best… Fitness! This year, it will be held on November 12th, and will be a competition of mixed pair teams in...

11/7/2016

A. Snatch 5x1
rest 2 min

B. 5 Sets
3 x snatch grip push press + 3 snatch balance
rest 90 sec
 

C1. 5x1  Wtd pull-up
small build

C2. 5x1 Wtd dip
small build

D. 5x2 Back Squat 
Pick a weight and stick with it. Should be fast, not grindy. 50-65%

E. 25 Sec max effort AB
re...

10/31/2016

A. E2M14M
Snatch 1.1 @80%

B. 3x10 Overhead Squat
work up to a tough set of 10 in 3 sets
 

C1. 5x2  Wtd pull-up
small build

C2. 5x2 Wtd dip
small build

D. 5x5 Back Squat 80%

E. 22 Sec max effort AB
rest/walk 3:00 x 3-4

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