Saturday, September 20, 2014

19 SEP 2014

7:00 AMRAP x 2

Ladder up by 2′s (2-4-6-8-10- and so on)
Clean & Jerk 115/75#
Pull Over Ab Mat Situp 

Rest 3:00

then


EMOM x 14:00

Evens – 8 Pushups & 8 Dips
Odds – 5 Pullups



Thursday, September 18, 2014

18 SEP 2014

5 Rounds

Back Squats (from the floor 135/95#) x 10
Toes to Bar x 10
Box Jumps x 10

then

Back Squats 5×3 



Wednesday, September 17, 2014

17 SEP 2014

Ladder Down 10 --> 1
Capped at 20:00
 
Squat Clean -115/75#
Burpee over Bar

then

EMOM x 8:00
Deadlift
Power Clean
Racked Lunge Left
Racked Lunge Right
Press/Push Press
Thruster
 



16 SEP 2014


8:00 AMRAP
Part 1
 
3 Wall Climbs

6 Deadlifts 155/115#

9 Dips

Rest 90 Seconds

Part 2
 
Team Sled Pull x 8:00

then
 
Deadlift

8-8-6-6-4-2




15 SEP 2014

“Jackie”

For time

Row x 1000M

45# Thrusters x 50

Pull Ups x 30


then


Find 3RM Thruster


Friday, September 12, 2014

12 SEP 2014

AMRAP 6:00
Mountain Climbers x 50
Push Press 95#/653 x 10

Rest 2:00 then repeat


Then

EMOM x 15
Min 1 – 30 seconds Max Effort Strict Pull Up/30 seconds rest and transition
Min 2 – Hold a 45 second Plank/15 seconds rest and transition
Min 3 – 30 Seconds Handstand Hold on Wall (30 Seconds Bar or Plate
Hold Overhead to scale)/30 seconds rest and transition




11 SEP 2014

4 Rounds
American Swings x 15
Box Jumps x 10
Back Squats x 5 - From the Floor 
** At the top of every even minute everyone does 5 Burpees… Everyone keeps doing Burpees with the group until the last person finishes.

then
Back Squat  5 x 5