10/8/15

12 x :20 alternate with
Chin Ups and HSPU
EMOTM 18
1. 12 Wallballs
2. 12 Burpee Box Jump Overs
3. 12 TTB

10/7/15

Power Clean
Work to heavy single then do:
3 x 3 @ 80%
AMRAP 14
12 KBS
24 Lunges
36 Sit ups

10/5/15

Front Squat
6 x 6 @ 80%
21, 15, 9
Deadlifts (225/155)
Pull Ups

10/5/15

12 x :20 alternate with
Chin Ups and HSPU
5 Sets
2 Split Jerks
Double Tabata
Thrusters (45/35)
Double Unders
*Alternate every round

 

10/2/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
AMRAP 8
7 – Hang Squat Cleans (95/65)
7 – HSPU

10/1/15

12 x :20 alternate with
Chin Ups and HSPU
800m Run
20 Box Jumps
30 Burpees
40 Lunges
30 Burpees
20 Box Jumps
800m Run

9/30/15

Power Clean
work to a heavy double
4 RFT
50 – Double Unders
10 – Ring dips
5 – Deadlifts (315/205)

9/29/15

Front Squat
6 x 5 @ 80%
AMRAP 8
7 – Hang Squat Snatches (95/65)
9 – Pull Ups

9/28/15

12 x :20 alternate with
Chin Ups and HSPU
5 Sets
1 Push Jerk + 2 Split Jerks
2 mins to run 250m then do
max KBS (53/35).
Rest :30, repeat x 4

9/25/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
10 minute Cindy
5 Pull Ups
10 Push Ups
15 Squats

9/24/15

12 x :20 alternate with
Chin Ups and HSPU
 
AMRAP 18
10 Push Press (115/75)
30 Sit Ups
100m Sled Pull

9/23/15

Hang Power Clean + Power Clean
Work to heavy set
   
Ladder 5  
1, 2, 3, 4, 5, etc…
Bar Muscle Up  
Thrusters (135/95)
**Coaches note: scale w/C2B

9/22/15

Front Squat
6 x 4 @ 80%
   
3 RFT  
15 – Deadlifts (225/155)
30 – Push Ups
250m Run

9/21/15

12 x :20 alternate with
Chin Ups and HSPU
 
5 Sets  
2 Push Jerk + Split Jerk
   
EMOTM for as long as possible:
20 double unders + 2 KBS
20 Double unders + 4 KBS
20 Double Unders + 6 KBS, etc..

9/18/15

Front Squat     
6 x 2 @ 80%    
Complete 3-5 box jumps after each set
 
AMRAP 9     
7 Deadlifts (165/105)  
5 Shoulder to Overhead  
3 Back Squat    
 

 

 

9/17/15

12 x :20 alternate with
Chin Ups and HSPU
 
Ladder 6
2, 4, 8, 16, 32, etc…
Wallballs
TTB
Rest 3 mins then repeat

9/16/15

Power Clean
5 x 3 @ 75%
8 Rounds for max reps
1 min. to do 5 Thrusters (135/95)
then max burpees.
Rest 15 seconds between rounds

9/15/15

Front Squat
6 x 3 @ 80%
2 Rounds
50 Sit Ups
40 Push Ups
30 Jumping lunges
20 Pull Ups

9/14/15

12 x :20 alternate with
Chin Ups and HSPU
5 Sets
2 Push Press + Split Jerk
2 mins to run 250m then do
max double unders.
Rest :30, repeat x 4

9/11/15

Front Squat
6 x 2 @ 80%
Complete 3-5 max height box jumps after each set
AMRAP 10
15 Power Snatches (95/65)
30 Double Unders

 

9/10/15

12 x :20 alternate with
Chin Ups and HSPU
AMRAP 15
9 Deadlifts (255/175)
6 lunges w/KB
3 Ring Dips

9/9/15

Power Cleans
Work to heavy single then do
2 x 2 @ 75%
100 sit ups
then do 5 rounds
10 KBS HASP
10 TTB

9/8/15

Front Squat
6 x 2 @ 80%
EMOTM for as long as possible:
1 burpee + 1 Wallball
2 burpees + 2 Wallballs
3 burpees + 3 Wallballs, etc….

9/7/15

Come join us at 9 or 10 am!

9/4/15

Find 1RM Back Squat

Elizabeth

21-15-9
Clean 135/95
Ring Dips

9/2/15

Find 1RM Shoulder Press
3 RFT
5 cycles of the Bear Complex (115/80)
15 box jumps (24/20)

9/1/15

Barbara
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 minutes between rounds

8/31/15

Find 1RM Deadlift
3 x 500m Row

 

8491392a5248b3b868dc63b2eb8b6e36

8/28/15

Back Squat
Build to 5RM
3 RFT
400m Run
21 TTB
12 Burpees

 

HAPPY HEAVY BACK SQUAT FRIDAY… GET SOME!!!!