October 1, 2013

Strength Section:

A. Back Squat (% based off Max)

• 1X5 @ 60%
• 1X5 @ 70%
• 2X2 @80 %  
• 1X1 @ 95%
• 1X1 @ 100%+

Conditioning Section:

B. 15 Minute AMRAP

• 20 SA OH Walking Lunges (Right)
• 20 T2B
• 20 SA OH Walking Lunges (Left)
• 20 HR Push-Ups

Score= Total Rounds+Extra Reps

September 30, 2013

Strength Section:

A. 15 Minutes: Build to heavy Double of Hang Clean.

Demo Video with Matt Chan: http://www.youtube.com/watch?v=WCdhjfg7fv4

Conditioning Section:

B. 3 Rounds For Time:

• 10 KB Cleans (2 KB used)
• 20 Wall Balls 20/14
• 50 Double Unders

September 27, 2013

A. Complete For Time:

• 1000 Meter Run (5 Laps)
• 20 OH Walking Lunges 45/35
• 40 Burpees on plate
• 800 Meter Run (4 Laps)
• 18 OH Walking Lunges 45/35
• 30 Burpees Over Plate
• 400 Meter Run (2 Laps)
• 16 OH Walking Lunges 45/35
• 20 Burpees with Plate
• 200 Meter Run (1 Lap)
• 14 OH Walking Lunges 45/35
• Burpee Broad Jump  (Down and Back on Court)

Score= Time (weight of plate)

September 26, 2013

Strength Section:

A. 15 Minutes: Build to a heavy double of Power Clean.

Conditioning Section:

B. Complete

• 8 X 200 Meter Sprints
• If you are over 5 seconds slower on a run you must complete 10 burpees post workout for each sprint not within 5 seconds of previous time.

September 25, 2013

Skill Work:

A. 10-15 Minutes working on Handstand Skills

• Walking
• Push-Ups
• Holds (Goal for the semester is 60+ Seconds)

Conditioning Section:
B. Fight Gone Bad Style

• 1 Minute at each station with no rest between movements
• 4 Rounds For Total Reps
• Row (Calories)
• Push Press 65/45
• KB Snatch 53/35
• DeadLift 135/95
• Wall Balls 20/14
• Rest 1 Minute between Rounds

September 24, 2013

Strength Section:

A. Build to a Heavy Triple of Front Squat.

Conditioning Section:

B. 12 Minute AMRAP

• Front Squats @ 60% of part A.
• Every time the bar hits the ground you must Front Plank for 60 seconds.

*Rest 5 Minutes

C. 7 Minute AMRAP

• Sit-Ups

*Rest 5 Minutes

September 23, 2013

Strength Section:
A. 3 Rounds Not For Time

• 10 KB Strict Presses (each arm)
• 30 Double Unders 
• 20 OH Walking Lunges 
• 10 T2B 

Conditioning Section:
B.
(1) 5 Minute AMRAP

• 10 KB Swings
• 20 Double Unders

*Rest 1 Minute
(2) 5 Minute AMRAP

• 10 Box Jumps
• 10 Push-Ups

*Rest 1 Minute
(3) 5 Minute AMRAP

• 20 Sit-ups
• 10 Ring Rows

Score= Total rds of 1/Total rds of 2/ Total rds of 3