Friday 10-30-15

1.

Front Squats

3x5

2.

10 rounds

sled sprints (45/25lb plate on sled)

*rest is the walk back*

Thursday 10/29/15

1.

“Diane”

21-15-9

Deadlifts(225)

Handstand push ups

2.

Muscle up practice

Wednesday 10-28-15

1.

3 rounds

2 rope climbs

20 wall ball shots

200 meter run

2.

NOT FOR TIME

Hang power clean

3x8

(work on regripping after each rep and try to go unbroken)

Tuesday 10/27/15

1.

15 power snatches(95/135)

60 double unders

12 power snatches

40 double unders

9 power snatches

20 double unders

Monday 10-26-15

1.

Back Squat 

20 mins to establish 3rm

2.

10 pull ups-1 push up

9  pull ups - 2 push ups

8 pull ups- 3 push ups

....

....

....

1 pull up- 10 push ups

**3 burpees every minute on the minute**

Friday 10/23/15

1.

Over head Squat

7-7-6-6-5-5-4-4-3-2-1

Thursday 10/22/15

1.

300 meter row

30 jumping airsquats

100 double unders

50 sit ups

200 meter run

50 super man

10/21/15

3 rounds

10 Dead lifts (135/225)

15 Burpees

400 meter run

2min Rest

Tuesday 10/20/15

1.

“Fran”

21-15-9

Thrusters(65/95)

Pull ups

2.

Mobility work/ work on a weakness for the rest of class

Monday 10/19/15

1.

1k row

1 mile run

*time begins with row and ends after you finish the mile*

2.

mobility work for the rest of the class

Friday 10/16/15

1.

3 min amrap

back squats (95/135)

-rest 5 mins-

2.

9 min amrap 

10 1 arm db squat clean @45/25lb and jerk (5 rt 5 lt) 

25 ft bear crawl

Thursday 10/15/15

1.

20 mins to establish 1rm squat snatch

2.

3 rounds

10 forward rolls

200 meter sprint

rest 1 min

Throwback to when Christmas Abbott was so happy to meet me!

Wednesday 10/14/15

1.

Strict Press

5x5

(record heaviest set of 5)

2.

5 rounds (NOT for time)

10 evil wheels

10 good mornings(as heavy as possible)

Tuesday 10/13/15

1.

750 meter row

50 weighted overhead walking lunge(25/45lb plate)

25 burpee pullup

Monday 10/12/15

1.

6 rounds:

-Each round lasts 1 minutes:

10 Reps (5 RT, 5 LT) Single Arm DB Power Snatch(45/25)

then max

Double unders with the remainder of the minute

*score is double unders

2.

Hang power clean

5x3 as heavy as possible

Friday 10/9/15

1.

400 meter run

21-15-9

KB Swings

Back Squats 

(135/95)

400 meter run

*no rack for back squats*

2.

Foam Roll/ Mobility

Thursday 10/8/15

1.

3 rounds

1 min max distance handstand walk

1 min max medball sit ups

2.

1 arm dumbell row

3x12 each arm (25/45) 

Wednesday 10/7/15

1.

3 rounds

20 burpees

30 box jumps(20 inch box)

40 push ups

2.

10 min emom

3 split jerks

(from floor)

Tuesday 10/6/15

1.

“Karen”

150 wall ball shots

2.

10 rope climbs for time

Monday 10/5/15

1.

7 rounds 

10 sumo deadlift high pulls(65/95)

10 ring dips

2.

800 m run for time

Friday 10/2/15

1.

Deadlift

Establish a 20 rep max

2.

21-15-9

Wall ball shots

Burpees

Toes to bar

3.

1200 meter row