Wednesday, October 1, 2014

1 OCT 2014

Windmills 5x5

3 Rounds for Time 
Partner Ladders, one works, one rest

Turkish Get Ups 1/2/3
Clean & Press (es) 1/2/3/4/5
Renegade Rows (es) 1/2/3/4/5
Snatches (es) 1/2/3/4/5



30 SEP 2014

Mini Tabata

Jump Squats
Push Ups
Sit Ups
Lunges

then

21-15-9
Thruster 115/75
Floor Wipers

then


Sled Races
1st for time/laps
2nd for weight



29 SEP 2014

1 1/4 Back Squats 5 x 5

then

21-18-15-12-9-6-3

Pull Ups
Push Ups
Push Press #115/75



Friday, September 26, 2014

26 SEP 2014

5 Rounds
Deadlifts x 10 (185/135)
Pullups x 20
Run 400M

Then

EMOM x 10
5 Deadlifts & 5 Bar Roll Outs





25 SEP 2014

30/30/30/30 x 4 Rounds
Work 30 seconds left/middle/right.  Rest 30 seconds between
stations.  Rest 1:00 between Rounds

1) Single Leg Deadlift(SLDL) Left / Sumo Deadlift / SLDL Right

2) Press Left / Hand to Hand Swing / Press Right

3) Side Plank Left / Plank / Side Plank Right

4) Bottoms Up Clean Left / Goblet Squat / Bottoms Up Clean Right



24 SEP 2014

Row 1000M
Pullups x 50
Front Squats x 50
Wall Balls x 50
SDLHP x 50 
Toes to Bar x 50
Alternating Racked Lunges x 50
Row 1000M


Set barbell up at #95/95

Then

Find 1 RM Power Clean + Front Squat + Hang Power Clean + Push Jerk




23 SEP 2014

For Time 
Run 400M
Power Snatches x 21 
Toes To Bar x 21
Run 400M
Power Snatches x 15
Toes to Bar x 15
Run 400M
Power Snatches x 9
Toes To Bar x 9
Run 400M

Then

Find 5RM- Overhead Squat