Monday 9.9.13

A) Front Squat

    *15min. Cap

    *4x3 heavier than last week

B) 3 rds

   10- chest2bar pull-ups

   10- front squat (165/115)

   10- burpees

C) Recovery 

Saturday 9.7.13--OPEN GYM

A) Overhead Squat
     *15 min. to establish 3RM

B)  "Barbara"
     20-Pull Ups
     30- Push Ups
     40- Situps
     50- Squats
  *Rest 3 min. between each round.
  *This IS A SPRINT each time!

C) For time:
     50 cal Row

Friday 9.6.13

A) EMOM 5

    3- TouchNGo Power Snatch@70%      1RM

B) 5min. Max Effort KB Swing (55/35)

    1mile Run

   * no rest between KB and run, at the 5 min mark begin your run.

   *score total reps and total time 

C) For Time:

     100- double unders 

               OR

     300- singles

Thursday 9.5.13

A) Front Squat
    * 15 min. to complete 4sets of 3 reps heavier than last week

B) With a Partner complete as many rounds as possible in 20 min.
      Partner 1--200mRun (pacer)
      Partner 2-- 3-Deadlifts (275/205)
                       12- Wall Balls (20/14)

C) Recovery

Wednesday 9.4.13

A) 5 rds
    30 sec.-Tire Flips
    Rest 30 sec.
    30 sec.-Ring Push Up
    Rest 30 sec.
    30 sec.- KB Push Press (sets of 3 each arm count as 1rep)
    Rest 30 sec.
    30 sec.-Box Jump (24/20)
    Rest 30 sec.

B) 3 rds for quality
     8-Bent over row (clean grip)
     Rest 60 sec.
     12-Wt'd situp
     Rest 60 sec.

C) Mobility
   
   

Tuesday 9.3.13

A) Handstand walk/ push-up 

    *15 min practice 

B) AMRAP 2

    Burpees

    Rest 1 min 

    AMRAP 10

    9- thrusters (95/65)

   12- knee2elbows 

C) Recovery 

Monday 9.2.13

OPEN GYM from 3-6pm

A) Snatch 

    *10 min to find 1RM

     Then...

     EMOM 8

   1- Snatch@ 85% 1RM for today

B) 3 rds

    10- deadlift (275/205)

    50- double unders

C)Recovery