10/30/2014

Schedule
Thursday morning Open Gym will start at 6:45am instead of 6am. Afternoon Open Gym will be at the same time, from 5-7:30pm.

10/29/2014

Strength
Deadlift
10-8-6-4-2

Conditioning
3 Rounds
25 Wall Balls (20/14) (Adv 30/20)
25 KB Swings (53/35)
11m Time Cap

Extra
Back Squat
8×4 Across

Compare Deadlift weight to 9/17.

10/28/2014

Strength
Thruster
5-5-5-3-2-2-1-1

Conditioning
For Time:
1,000m Row
40 Pull Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees
14m Time Cap

10/27/2014

Strength
Back Squat
5×5 Across

Conditioning
8m AMRAP
3-6-9-12…
Power Cleans (135/95)
130m Run Between Rounds

Complete the Back Squats at a heavier weight than you did them two Mondays ago (10/13). If you weren’t here or you don’t know what you did, aim for 70-75%.

10/25/2014

Conditioning
With a partner:
40-30-20-10
Box Jump Overs (24/20)
Sit Ups
Wall Balls (20/14)
Burpees

10/24/2014

Strength
Power Clean + Push Jerk
Work up to Heavy Single

Conditioning
For Time:
10-8-6-4-2 Clean and Jerk (135/95)
2 Rounds of “Cindy” after each set (5 Pull Ups, 10 Push Ups, 15 Air Squats)

10/23/2014

Schedule Update
There will not be AM Open Gym Thursday morning. There will still be Open Gym from 5pm – 7:30pm.

10/22/2014

Strength
Snatch Balance/Overhead Squat
Work to a heavy single

Adv: Squat Snatch
5-5-5-3-3-2-2-1-1

Conditioning
For Time
15 Power Snatches (95/65)
90 Double Unders
12 Power Snatches (115/80)
60 Double Unders
9 Power Snatches (135/95)
30 Double Unders
6 Power Snatches (155/105)

10/21/2014

Skill
3 Rounds Not For Time
30 Air Squats
5-15 Toes to Bar
10 KBS (70/53)

Conditioning
20m EMOM
Even: 15 Cal Row
Odd: 10 Ring Dips

10/20/2014

Strength
Front Squat
5×5 @ 70%

Conditioning
4 Rounds
400m Run
Max Unbroken Pull Ups (Adv: C2B)

If you are doing Ring Rows, make sure you set your feet forward enough to make the movement difficult.