Tuesday 10.1.13

A) Bring Sally Down-- Push Ups

B) EMOM 20
    Odd min.- Toes2Bar x 10-15
    Even min.- Max Cal Row/Bike- Stop at 45seconds
                           -or-
                      200m Run
                 *** First come first serve on the rowers and bikes

C) Recovery/Mobility

Monday 9.30.13

A) Front Squat

     * 15 min to find 1RM

     

B) AMRAP 10

    5- thrusters (100/60)

    5- single arm kb swing L (55/35)

    5- lateral burpees over bar

    5- single arm kb swing R (55/35)

C) Recovery/ mobility 

Saturday 9.28.13-- OPEN GYM

A)   WARMUP

      EMOM 10

      5- High box Jumps

      5- Burpees

B)  4 rds

     20- Squat Cleans (95/65)

     20- Kb Swing (55/35) 

     20- Cal Row

C)  For quality 

       15- Toe 2 Bar

       12- Strict Press

         9- Strict Pull Up

Friday 9.27.13

A)  Every 2 min. for 5rds. complete
      Power Clean + Hi Hang Power Clean + Jerk
     *Heavy as possible

B) 4 rds (2min. each round)
    Sprint 100m.
    Max Rep Power Cleans (155/115)
  *Rest 1 min. between rounds

C) Recovery/Mobility

Thursday 9.26.13

A)  "Fight Gone Bad"
       3 rds-- 1min. each station
       Wall Balls (20/14)
       Sumo Deadlift High Pull (75/ )
       Box Jump (20")
       Push Press (75/ )
       Cal. Row

B) If time allows
     50- Wtd Situps
     50- Good Mornings
     *you choose the weight
     *you may divide up the work however you choose

C) Mobility

Wednesday 9.25.13

A) Deadlift
     *15min. to establish a 10RM
     *Touch and Go, NO Resting at the bottom of the movement

B) Death By Burpee and KB Swing

C) Recovery/Mobility

Tuesday 9.24.13

A) EMOM 5
     3-Power Snatch, Touch and Go
    *Choose a weight that you can maintain proper form with
    *Do Not increase the weight
    *This is a warmup for part B

B) "Isabel"
      30-Snatches (135/95)

C) For Time:
     800m Row