Thursday, 9-25-14

Starts @ :15 mins past hour. On a 3 minute running clock: 80 Double unders Then, as many burpees to plate as possible Rest 1 minute, then repeat for 3 total rounds Score is total Burps Strength/Skill – 200m Sprint x 8. Rest 3 mins between sets. Starts at :30 mins past the hour.

Monday, 9-22-14

Strength/Skill – 2 Shoulder Presses + 1 Push Press x 5 For time: 50 wall-ball shots, 20/14-lb. ball 155/115-lb. clean, 30 reps 15 muscle-ups (3:1) The 4 Un-debatable Fundamentals of Training I came across a great article over the weekend and wanted to share it with you. Regardless of your “flavor” of training, here are…

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