Friday, October 17, 2014

17 OCT 2015

Death By Thrusters!

1 Thruster the 1st minute
2 the 2nd minute
3 the 3rd minute etc.
Carry on until you are unable to complete the set number of thrusters within the minute.

Rx #95/65

20:00, once you can't finish a round go
back to 1 rep and climb again.



16 OCT 2014

EMOM x 10
Evens – 5 Snatches (es) 
Odds – 10 Deadlifts
You choose the weight on these.. use a reasonable working weight.

then

3:00 AMRAPx4 w/1:00 rest between Rounds
Complete the following:
Overhead Squats X 10 #115/75
Push Ups x 10
Toes to Bar x 10
Max effort Burpees for the remainder of the 3 minutes
Your score is total # of Burpees completed!



15 OCT 2014

L- Sits Practice x 10:00

then

1:00 Work :20 Rest x 4 Rounds

Clean & Press Left
Clean & Press Right
TRX Hamstring Curls
Windmills
Single Leg Deadlifts
GHD Sit Ups






























Tuesday, October 14, 2014

14 OCT 2014

Back Squat 5x5
GHD Sit Up 4x10

then

4 Rounds
Power Cleans x 12 (#115/75)
Hand Release Push Ups x 12
American Swings x 12

Run x 200M



Friday, October 10, 2014

10 OCT 2014

Snatch Balance (bar only) 5 x 5

then

For Time:
Row x 500M
125% BW Deadlift x 21
Box Jumps x 9
Row x 500M
125% BW Deadlift x 15
Box Jumps x 15
Row x 500M
125% BW Deadlift x 9
Box Jumps x 21
Row x 500M




9 OCT 2014

8-6-4-3-3-3
Push Press
Rest 1:00 between sets

then


5 Rounds
Sumo Deadlift Highpull x 10
Squat Cleans x 10



Wednesday, October 8, 2014

8 OCT 2014

1 Minute Per Exercise, 1 Minute Rest Between Rounds

Round 1
Swings
Round 2
Swings + Cleans
Round 3
Swings + Cleans + Push Press
Round 4
Swings + Cleans + Push Press + Slingshot
Round 5
Swings + Cleans + Push Press + Slingshot + Front Squat
Round 6
Swings + Cleans + Push Press + Slingshot + Front Squat + Rows
Round 7
Swings + Cleans + Push Press + Slingshot + Front Squat + Rows + Racked Lunges