9/22/2014

STRENGTH:

Back squat – 6×4


 

METCON: (weight)

EMOM x 12 -

1 power clean

1 hang clean

4 front rack lunges

6 burpees

RX’D Weight for barbell movements = 115/80

9/21/2014

YOGA – 9:00am


OPEN GYM – 12-2:00pm

 

9/20/2014

SKILL:

2 rounds: 30 pistol squats, 10 handstand pushups

 

METCON: (TIME)

4 rounds:

15 shoulders 2 overhead (135/95)

30 medball lunges 20/14

30 jump squats

15 sit-ups 

9/19/2014

STRENGTH:

15 minutes to find 1 rep max front squat


AEROBIC POWER TIME TRIAL:

500 meter row


STRENGTH EDURANCE TEST:

Max unbroken wall ball shots


15 minutes to work on your “goat”:

  • handstand push-up
  • double under
  • toes 2 bar
  • rope climb

9/18/2014

SKILL:

3 position clean x 5

Split Jerk – 5×2, 5×1


STRENGTH:

Good morning – 5×4

9/17/2014

STRENGTH:

Clean grip deadlift – 5×3


METCON: (TIME)

10-9-8-7-6-5-4-3-2-1

Hand release push-up

Pull-up


Rest 2 minutes then-

55 box jumps (24/20)


Score = total combined time

9/16/2014

STRENGTH:

Split jerk – 2-2-2-1-1-1-1-1-1


METCON: (REPS)

Amrap in 14 minutes-

2 ring muscle ups (sub: 2 chest 2 bar, 2 ring dips)

2 power snatch + 2 overhead squats (135/95)

8 KB swings (70/53)

9/15/2014

STRENGTH:

Back squat- 5×5


 

METCON: (TIME)

15 minute cap-

Run 200 meters, 25 wall balls (20/14)

Run 200 meters, 50 double unders

Run 200 meters, 20 wall balls

Run 200 meters, 40 double unders

Run 200 meters, 15 wall balls

Run 200 meters, 30 double unders

9/13/2014

STRENGTH:

ALT EMOM X 10

Even: 8-10 ring dips

Odd: 8-10 toes 2 bar


METCON: (TIME)

“CHIPPER”

Run 400 meters

20 thrusters (135/95)

Run 200 meters

20 lateral burpee bar hops

Run 200 meters

20 hang power cleans (135/95)

Run 400 meters

9/12/2014

STRENGTH:


Front squat – 7×3


 

METCON: (REPS)


AMRAP in 15 minutes:

1 rope climb

Run 1 lap

1 Over head squat (135/95)

*each round add 1 rep to OH squat.

each lap is 1 rep.

score=total reps