10/1/2014

Strength
Back Squat
3×3 Across

Conditioning
5 Rounds
7 Push Jerks (155/105)
30 second Plank Hold
3 Muscle Ups (6 C2B for ladies)

9/30/2014

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (155/105)
200m Run after every round

9/29/2014

Conditioning
“Filthy Fifty”
50 Reps of each:
Box Jumps (24/20)
Jumping Pull ups
KBS (53/35)
Walking Lunges
Knee To Elbows
Push Press (45/33)
Back Extensions
Wall Balls (20/14)
Burpees
Double Unders
30m time cap

Extra
Front Squat
5×5 Across

9/27/2014

Conditioning
1 mile Run
then
21-15-9
Deadlifts (225/135)
Pull Ups

The 1 mile run is out the garage door, 6 laps around the building, and back in the garage door. Be sure to save some in the tank for the metcon that awaits you!

9/26/2014

Strength
Hang Squat Clean + Push Jerk + Split Jerk
Heavy single for the day

Conditioning
Rx:
30-20-10
Front Squats (115/95)
Push Ups

Advanced:
30-20-10 Squat Cleans (115/75)
15-10-5 Strict Handstand Push Ups

Extra
Back Squat
8×2

9/24/2014

Strength
Front Squat
10-8-6-4-2

Conditioning
For time:
50-40-30-20-10 Wall Balls (20/14)
100-80-60-40-20 Double Unders

9/23/2014

Strength
Power Clean
20m to establish 1RM for the day

Conditioning
Death by Power Clean (115/85)
Adv: 155/105

Death by Power Clean: Complete 1 Power Clean at minute 1. At minute 2, complete 2 Power Cleans, etc. until you can’t complete the required number of cleans.

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