Monday, August 31, 2015

Sep 1

Strength
7 x 1 Jerk

MetCon
21:00 EMOM
1. 2 Muscle Up or 5 Pull Up + 5 HSPU
2. 10 KB Swing (1.5/1)
3. 15 Sit Ups

Sunday, August 30, 2015

Aug 31

Strength
7 x 1 Hang Snatch + 1 OHS

MetCon
"The Chief"
5 Sets of 3:00 AMRAP's (1:00 Rest)
3 Power Clean (135/95)
6 Push Up
9 Air Squat

Thursday, August 27, 2015

Aug 28

A. 5 x 1 Clean
B. 5 x 3 Clean Pull w/ 5s Descent
C. 50 Front Rack Lunge (135/95)

Wednesday, August 26, 2015

Aug 27

Strength
4 x 1:00 Handstand

MetCon
For Time:
500m Row
150 Double Under
50 Burpee

Tuesday, August 25, 2015

Aug 26

Strength
5 x 3 Front Squat

MetCon
15:00 AMRAP
10 KB Swing (70/53)
10 Box Jump (24/20)
10 Ring Dip

Monday, August 24, 2015

Aug 25

Strength
A1. 3 x 2 Push Press
A2. 3 x 2 High Box Jump

MetCon
"Tabata Something Else"
8 Sets of 20s on / 10s off
Pull Up
Push Up
Sit Up
Squat

Sunday, August 23, 2015

Aug 24

Strength
7 x 1 Snatch High Pull + Power Snatch

MetCon
"Jeremy"
21-15-9
OHS (95/65)
Burpee

Friday, August 21, 2015

Wednesday, August 19, 2015

Aug 20

MetCon
1000m Row
25 HSPU
1000m Row

Cash Out
3 x 15-20 GHD Sit Up

Monday, August 17, 2015

Aug 18

Strength
A1. 5 x 2 Push Press
A2. 5 x 2 High Box Jump

MetCon
18:00 AMRAP
15 Box Jump (24"/20")
12 S2O (115/75)
9 T2B

Sunday, August 16, 2015

Aug 17

Strength
5 x 1 Power Clean + 2 Front Squat @ 80-85%

MetCon
5 Rounds of:
7 Squat Clean (155/105)
14 KB Swing (1.5/1)

Wednesday, August 12, 2015

Aug 13

Skill Work
2:00 Max Effort Double Under
Full Recovery
1:00 Max Effort Double Under

MetCon
21-18-15-12-9-6-3
SDHP
Push Jerk
(75/55) (OA-95/65)

Aug 12

Strength
5 x 3 Back Squat @ 85%

MetCon
7 Rounds of:
10 Wall Ball
10 Pull Up

Monday, August 10, 2015

Aug 11

Strength
A1. 5 x 5 Handstand Push Up
A2. 5 x 10 GHD Sit Up

MetCon
10:00 AMRAP
10 OHS (75/55) (95/65 OA)
10 KBS (53/35) (70/53 OA)
10 Push Up (Burpee OA) 
("Over Achievers" = OA) 

Aug 10

Strength
5 x 1 Clean

MetCon
10:00 AMRAP
15 T2B
10 Deadlift
5 Power Snatch
(115/74)

Thursday, August 6, 2015

Aug 7

A. 5 x 5 Press (75-80%)
B. 5 x 5 Snatch High Pull (70-75%)
C. 2:00 Max Cal AirDyne / 2:00 Rest / 2:00 Max Cal Row

Wednesday, August 5, 2015

Aug 6

Strength
A1. 3 x 15-20 GHD Sit Ups
A2. 3 x 10 Ab Roll

MetCon
For Time:
1000m Row
50 Thruster (45/35)
30 Burpee

Tuesday, August 4, 2015

Aug 5

Strength
5 x 5 Front Squat @ 80%

MetCon
10:00 "Cindy"
5 Pull Up
10 Push Up
15 Squat

Monday, August 3, 2015

Aug 4

Strength
A1. 5 x 5 Wt Pull Up
A2. 5 x 30s Handstand Hold

MetCon
3 Rounds of:
10 Deadlift (275/185)
50 Double Under

Sunday, August 2, 2015

Aug 3

Strength
5 x 3 Hang Power Clean @ 75%
(Can hang on or drop each rep)

MetCon
"Power Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dip