9/22/2014

Strength
Back Squats
5×5 Across

Conditioning
For Time:
30 Pull Ups (Adv: C2B)
400m Run
15 Overhead Squats (95/65) (Adv: 135/95)
800m Run
15 Overhead Squats (95/65) (Adv: 135/95)
400m Run
30 Pull Ups (Adv: C2B)
18m Time Cap

Extra
10m EMOM
Odd: 3 Snatches @ 60%
Even: 5 Muscle ups

9/20/2014

Conditioning
“Fight Gone Bad”
3 Rounds
1 min Wall Balls (20/14)
1 min Slam Balls (30/20)
1 min Box Jumps (24/20)
1 min Push Press (75/55)
1 min Row for Calories
1 min Rest

9/19/2014

Strength
Clean and Jerk
9m EMOM
3 Rounds
Min 1: 3 reps at 50# under max
Min 2: 2 reps at 40# under max
Min 3: 1 rep at 30# under max

Conditioning
For Time:
100 Double unders
then
21-15-9
KB Swings (53/35)
Burpees
then
100 Double unders
12m Time Cap

Extra
Front Squats
5×2 Across

Complete in any order, break up as needed:
4 Legless Rope Climbs
50′ Handstand Walk
50 Strict Ring Dips

9/17/2014

Strength
Deadlift
10-8-6-4-2 Climbing

Conditioning
Row
3 Rounds
750m Row, 1:30 Rest

Extra
Back Squat
3×3 Across

9/16/2014

Conditioning
“Tosh Sprints”
3 Rounds
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

The 200m run is out the garage door, run counter-clockwise to the end of the building before the sharp left turn (there’s a giant crack in the concrete directly to the right of the turnaround spot), turnaround and in the garage door. The 400m run is out the front door, run counter-clockwise 1.5 laps, in the garage door. The 600m run is out the garage door, 2 laps, in the garage door.

9/15/2014

Strength
Front Squats
5×5 Across

Conditioning
10m AMRAP
25 Bar Facing Burpees
15 Power Snatches (95/65)
5 Muscle Ups/10 Pull Ups

Advanced:
10m AMRAP
50 Bar Facing Burpees
30 Power Snatches (135/95)
10 Muscle Ups

Extra
Snatch Deadlift + Hang Snatch Pull + Hang Snatch
Work to heavy single

15m EMOM
1-5 Strict HSPU

9/13/2014

Conditioning
“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

9/12/2014

Strength
Back Squat
10×2 Across

Conditioning
7 Rounds
7 Pull Ups (Adv: Chest to Bar)
7 Push Jerks (155/105)
7 Burpees

9/10/2014

Strength
1. Overhead Squat
Heavy single for the day

2. Snatch Balance/Hang Squat Snatch
Heavy single for the day

Conditioning
For Time:
500m Row
5 Thrusters (105/75)
10 Burpee Pull Ups
5 Thrusters (105/75)
20 Pistols
5 Thrusters (105/75)
20 Pistols
5 Thrusters (105/75)
10 Burpee Pull Ups
5 Thrusters (105/75)
500m Row
20 min Time Cap

Advanced: Squat Clean Thrusters (135/95)

Extra
Front Squat
3×3 Across

9/9/2014

Strength
10m EMOM
Snatch Deadlift + Snatch Pull

Conditioning
7 Rounds
In 2 minutes complete:
200m Run
7 Deadlifts (275/175)
Max reps of Double Unders in the remaining time
Rest 1 minute between rounds, score is total number of Double Unders

200m Run is from the garage door to the road and back, then to the first yellow post and back.

The weight for the Snatches should start at 60%. Add weight each minute. Focus on technique and hitting your positions each rep. Torso should be vertical, hips should stay low, knees vertical, weight shifts back, etc.

Extra Work:
20 Muscle Ups for time, every time you break rest for 1 full minute