Saturday, 9-20-14

Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next.
1:00 on rower
1:00 of D.U.’s
1:00 on rower
1:00 of burpees
1:00 on rower
1:00 of KBS (53/35#)
1:00 on rower
1:00 on OH lunges w/KB


Thursday, 9-18-14

Strength/Skill – Barbell Complex – Squat Snatch ,Hang Power Snatch, Hang Squat Snatch
*Find the most amount of weight you can successfully do this barbell complex with*

AMRAP 7 Minutes
5 Burpee Dumbbell Box Step Overs – 25/s/45′s
10 Power Clean – 103/155
*You must get at least 4 Rounds to Rx*


Wednesday, 9-17-14

Strength/Skill – Weighted Push-up 5-5-3-3-1-1

weightedpushup_th

For time:
50 Ab-mat sit-ups
25 Box jumps 24″ (20″)
5 Deadlifts 315/225
40 Ab-mat sit-ups
20 Box jumps 24″ (20″)
4 Deadlifts 315/225
30 Ab-mat sit-ups
15 Box jumps 24″ (20″)
3 Deadlifts 315/225
20 Ab-mat sit-ups
10 Box jumps 24″ (20″)
2 Deadlifts 315/225
10 Ab-mat sit-ups
5 Box jumps 24″ (20″)
1 Deadlift 315/225


Tuesday, 9-16-14

Strength/Skill – E.M.O.M. – 40 Yard Sprint, Jog back to startline x 10

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.


Saturday, 9-13-14

For time
400 meter run
6 Power snatches
12 thrusters
18 Front rack lunges
500 meter row
24 Over bar burpees
30 Wall balls
36 Double unders (scale 3:1 singles)
400 meter run

400 run is around building

One bar
Rx+: 135/95, 30/20
Rx: 115/80, 20/14
Adv: 95/65, 20/14
Beg: 75/55, 16/10


Friday, 9-12-14

Bench Press – 5-5-3-3-1

For time:
3 RFT:
500m Row
5 Squat Clean Thrusters, 185/135

3 RFT:
10 Burpee Pull ups
5 Squat Clean Thrusters, 155/105

3 RFT:
20 Pistols (10/side)
5 Squat Clean Thrusters, 135/95

One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.


Thursday, 9-11-14

“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)