Thursday 10/1/15

1.

10 min emom

3 Power Snatches (as heavy as possible, do not have to be touch n go) 

2.

18,15,12,9,6,3

Bar Dips

Hang Power Snatch(65/95)

Wednesday 9/30/15

1.

5 rounds

15 chest-to-bar pull-ups

Run 400 meters

2.

use any time left to work on flexibility/mobility

Tuesday 9/29/15

1.

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

Front Squat (115/75)

Push Jerk

2.

For time:

21 Thrusters (135/95) in as few sets as possible.

Monday 9/28/15

1.

Back Squat

3 rep max

(25 mins)

2.

3 rounds of unbroken double unders

(15 min cap)

*your score is your top 3 scores combined during the fifteen minutes. You may attempt as many unbroken sets as you want within the time limit*

Friday 9/25/15

1.

1300 meter row

Then

3 rounds 

10 floor press (95/135)

10 bent over rows

*use same weight for both movements*

2.

Half tabata 

Forward rolls

4 sets of :20 amrap forward rolls, :10 rest

Thursday 9/24/15

1.

5 rounds

10 Box Jumps(20/24)

20 Hollow Rocks

30 Double unders

2.

Good Mornings

3x3 (as heavy as possible)

Wednesday 9/23/15

1.

10 min emom

3 Hang power cleans (as heavy as possible, do not have to be unbroken)

2.

in teams of 2

15 min amrap

15 air squats

10 Push ups

5 Pull ups

*alternate workers every round, one person works at a time*

Tuesday 9/22/15

1.

snatch balance

3-3-3-3-3

(this in meant to be a technique driven warm up, NOT a 3rm)

2.

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

135 pound Squat snatch

(If you cant do muscle ups, pick a progression and do 14-12-10 of that progression.)

Monday 9/21/15

1.

Front squat 

5x5

2.

21-15-9

Deadlift (155/225)

Bar facing burpees

Friday 9/18/15

1.

With a Partner, 1 person works at a time:

50 Handstand Push-ups

75 Toes to Bar

800 meter Run Together

150 Push Press (75/55)

200 Double Unders

Thursday 9/17/15

1.

Good mornings

3x3 (as heavy as possible)

2.

5 rounds

10 KB turkish get ups 53/35 (5 each arm)

5 ring muscle ups

(don’t sub pull ups and dips today, choose a MU progression and do 10 each round) 

Wednesday 9/16/15

1.

1000 meter row

then 

3 rounds

10 toes to bar

10 deadlifts (185/225)

2.

accumulate 7 minutes in the top of a push ups(hollow position). 

Tuesday 9/15/15

1.

EMOM 20 Minutes

Odd- 2 touch and go Squat Cleans- as heavy as possible

Even- 5 Handstand Push-ups (go to a deficit to make more challenging if needed)

2.

Practice muscle ups

Monday 9/14/15

1.

25 mins to establish 

3rm deadlift

2.

21-15-9

Medball Clean

Plyo push ups

Friday 9/11/15

1.

Complete as many rounds as possible 15 minutes of:

5x squat cleans (155#/105#)

5x burpees over the barbell

2.

400 meter sprint (time trial)

Thursday 9/10/15

1.

5 minutes of Push ups

5 minutes of 95 lb Clean and Push jerk

3 minutes of Push ups

3 mintutes of 95 lb Clean and Push jerk

1 minute of Push ups

1 minute of 95 lb Clean and jerk

2.

3 min amrap Double unders

Wednesday 9/9/15

1.

Teams of 3, 1 working at a time

100 pull ups

75 box jumps (24/20) 

50 snatches (135/95) 

75 box jumps

100 pull ups

2.

100 hollow rocks for time

Tuesday 9/8/15

1.

5 Rounds

7 Handstand push-up

21 Wall ball (20/14)

42 Double unders

2.

1 set of max unbroken kB Swings

Monday 9/7/15

At home wod

15 min amrap

100m shuttle (50 meters and back)

*164 feet = 50 meters*

15 burpees

10 air squats 

Friday 9-4-15

1.

“Rahoi”

AMRAP 12 Minutes

12 Box Jumps (24/20″)

6 Thruster (95/65)

6 Bar Facing Burpees

Thursday 9/3/15

1.

Row 1000m

50 Overhead squats (45/35)

30 Handstand push-ups

Wednesday 9-2-15

1.

 7 Sets for max Load of:

1 “Cluster” to 2 Push Jerks to 30 Foot Barbell Overhead Walk

(Rest as needed between sets)

2.

400 meter sprint time trial (for time)