Tuesday, September 30, 2014

October 1, 2014

A. For Time:
800 m. run
+
30 Pull-Ups
40 Walking Lunges 65/45
50 Wall Balls 20/14
+
800 m. Run

B. Build to Heavy Single of Squat Clean
+
EMOM For 5 Minutes
3 Squat Cleans @ 60% of B.

C,  50 Toes to Bar + Skill Work

Monday, September 29, 2014

September 30, 2014

A. 20 Minute AMRAP
10 Push Press 95/65
10 KB Swings 53/35
10 Box Jumps

Score= Rounds + Reps

B. 3 Rounds of:
8-10 Strict Pull-Ups (weighted)
15 Leg Lift Sit-Ups
20 Double Unders


Sunday, September 28, 2014

September 29, 2014

A. For Time: 
400 m. Run
21 GTO 95/65
10 Burpees 
400 m. Run 
15 GTO 95/65
20 Burpees 
400 m. Run
9 GTO 95/65
30 Burpees

GTO= Ground To Overhead (Snatch or Clean and Press)

B. Back Squat 
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
20 @ 55% (men +10 and women +5 from last Monday) 

C. Skills 

Thursday, September 25, 2014

September 26, 2014

A. 6 Rounds:
 On a 3 Minute Clock
300 M. Run
10 Push-Ups
10 Squats
in remaining time as many v-ups as possible
*1 Minute Rest b/t rounds
Score= Total V-ups

B. Back Squat
1x10 @ 55%
4x3 @ 70-80@
1x20 @ 55% (if last set of 20 was successful add 10# for men and 5# for women)


Wednesday, September 24, 2014

September 25, 2014

A. Complete For Total Rounds
4 Minute AMRAP
15 Front Squats 95/65
15 Burpees
*Rest 2 Minutes
4 Minute AMRAP
10 Front Squats 95/65
10 Burpees
*Rest 2 Minutes
4 Minute AMRAP
5 Front Squats 95/65
5 Burpees

Score= Total Rounds

B. 3 Sets of:
20 Walking Lunges (weighted)
15 Toes To Bar
10 Push-Ups (weighted)

Tuesday, September 23, 2014

September 24, 2014

A. For Time:
1 Mile Run (sub 2000 m. Row if needed.)
*This is supposed to be a maximal effort run to see where everyone is at

5 Minute Rest

B. EMOM For 10 Minutes
10 Wall Balls  (adv. 15 Wall Balls)

C. EMOM For 10 Minutes
3 Squat Cleans @ 60-70%

D. Skills + Burpee Challenge

Monday, September 22, 2014

September 23, 2014

A. 5 Rounds of:
1 Minute Cal Row
1 Minute KB Swings
1 Minute Sit-ups
1 Minute Rest

Score= Total Reps

B. 3 sets of:
8-10 Strict Pull-ups
10 Push-Ups
50 Double Unders
*Add weight to the first two movements if possible

C. Skills + Burpee Challenge

Sunday, September 21, 2014

September 22, 2014

A. "Nancy"
5 Rounds For Time:
400 M. Run
*15 Overhead Squats 95/65
*Sub Front Squats if needed.

B. Find 1RM of Back Squat

C. Skills (Handstands, Doubles, Pull-Ups) + Burpee Challenge

Thursday, September 18, 2014

September 19, 2014

A. Complete For Time:
800 m. Run (4 Laps)
+
TABATA Mash Up (8 rounds total)
Push-Ups/KB Squat Cleans
*alternate between these two movements
+
600 m. Run (3 Laps)
TABATA Mash Up (8 rounds total)
Box Jumps/Hollow Rockers
*alternate between these two movements
+
400 m. Run (2 Lap)
Walking Lunges/Double Unders
*alternate between these two movements
+
200 m. Run (1 Lap)

Score= Total Time

B. Build to Heavy Single in Complex:
DeadLift + Power Clean + Front Squat

C. Skills

Wednesday, September 17, 2014

September 18, 2014

A. Complete For Time: (Teams of 2)
400 m. Run
+
3 Rounds of:
50 KB Swings/ OH Hold
50 Burpees/ Plank
50 Wall Balls/ Squat Hold
50 Pull-Ups
+
400 m. Run

B. Max Double Unders in 5 Minutes
Goal: 200+

Tuesday, September 16, 2014

Setember 17, 2014

A. 15 Minute AMRAP
5x Thruster 95/65 
10x Push-ups 
15x Sit-ups 

B. Back Squat
1x 10 @ 55%
4x 3 @ 70-70%
1x 20 @ 50-60%

C. Skills

Monday, September 15, 2014

September 16, 2014

A. 5 Rounds For Time:
10 x DeadLift 155/105  (adv. 225/135)
30 x Double Unders (60 Singles)

B. 3 Sets:
10 Weighted Push-Ups
8-10 Strict Pull-Ups
20 Leg Lift Sit-Ups

C. Skills (Handstand, Doubles, Pull-Ups...)

Sunday, September 14, 2014

September 15, 2014

A. 4 Minutes: GAFAP
400 m. Run
5 Power Cleans 95/65  (adv. 135/95)
10 Burpees 
15 Box Jumps 
20 Wall Balls 
25 KB Swings 53/35
*1 Minute Rest
6 Minute GAFAP 
*1:30 Rest 
8 Minute GAFAP 

B. Squat Clean: EMOM for 10 Minutes 
3 reps @ 70-75%

C. Skills: handstand, kipping, etc. 

Thursday, September 11, 2014

September 12, 2014

A. Complete For Time:
Push-ups 50/30
200 m. run
30 KB Swings 53/35
200 m. Run
Push-ups 40/20
200 m. Run
30 KB Swings 53/35
200 m. Run
Push-ups 30/10
200 m. Run
30 KB Swings 53/35

B. Build to Heavy Single of Push Press
Then,
EMOM For 8 Minutes 3 Push Press @ 70%

C. AMRAP of Double Unders in 7 Minutes

Wednesday, September 10, 2014

September 11, 2014

A. 20 Minute Running Clock
2001 meter Run or Row
+
AMRAP
9 Thrusters 95/65
11 Pull-Ups

B. 3 Sets Of:
10 Weighted Push-ups
10 Step-ups Weighted
20 Russian Twist Weighted

C. DeadLift
Warm up set
Then,
5x3 Heavy

Tuesday, September 9, 2014

September 10, 2014

A. Complete For Time:
21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
-Air Squats
-Sit-Ups
*200 m. Run after every 3rd set

B. 3 sets of:
25 Hollow Rockers
10 KB Strict Press
30 Double Unders

C. Front Squat:
EMOM for 10 Minutes:
3 Front Squats

Monday, September 8, 2014

September 9, 2014

A. 5 sets N.F.T.
Overhead Squat x 3 reps

Strict Pull-Ups x 4-6 reps (weighted if possible)

B. 7 Rounds for Time:
Overhead Squat x 7 reps 95/65
Burpees x 7 reps

C. Double Unders + Handstand Practice



Sunday, September 7, 2014

September 8, 2014

A. Partner Run/Row
3 sets of each:
- 200 M. Run
- Max Calorie Row

B. EMOM for 12 Minutes:
Odd: 15 KB Swings (adv. 20 KB Swings)
EVEN: 10 Headcutters (same weight as swings)

C. EMOM for 10 Minutes 3 Power Cleans (choose challenging weight that allows proper technique)
*Fundamental Group: Clean Technique

Thursday, September 4, 2014

September 5, 2014

A. TABATA
8 Rounds (20 sec On, 10 sec. Off)
- Cal Row (Total)
- Box Jumps (Lowest)
- Sit-ups (Lowest)
- 10 M. Shuttle (Lowest)

B. Pull-up Progressions
- Ring Rows 3x20
- Strict Pull-ups 3x8-10
- Weighted Pull-ups 3x4-6

C. Skill Work (Handstands, Doubles, Kipping)

Wednesday, September 3, 2014

September 4, 2014

A. teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings 53/35
400 Meter Run w/med ball
100 Shoulder to Overhead 95/65
400 Meter Run w/med ball
100 Goblet Squats 53/35
400 Meter Run w/med ball
100 Burpees

B. DeadLift Every 2 Minutes for 10 Minutes 

5 reps: 75, 80, 85, 85, 85%

C. 50 Leg Lift Sit-ups 


Tuesday, September 2, 2014

September 3, 2014

A. 5 Rounds of: 
3 Minute AMRAP 
3 Power Cleans 135/95
6 HR Push-ups 
10 Jumping Lunges 
* 1 Minute Rest b/t rounds 

B. EMOM for 10 Minutes 
1 Squat Clean + 2 Front Squats 

C. 3 Sets: 
1 Minute Double Unders 
1 Minute Handstand (hold or walk)
1 Minute Plank 

Monday, September 1, 2014

September 2, 2014

A.  For Time:
(Teams of 2)
21-18-15-12-9-6-3
  • Wall Balls 20/14
  • Burpees
  • Sit-ups
* 400 m. Run after every odd set.

B. Pull-up Progressions
  • Ring Rows 3x20
  • Strict Pull-ups/Band 3x8-10
  • Weighted Pull-ups 3x4-6
C. Back Squat (% based off 1RM)
  • 1x10 @ 55%
  • 3x5 @ 75-85%
  • 1x15 @ 55-60%
*Rest 2 minutes between sets.