 9.25.2017
A. Clean and Jerk – 16 Minutes to Build to a 1RM B. 12 Minute AMRAP: 3 Power Cleans (135/95) 6 Push Jerks 9 Toes to Bar 9.26.2017 A. Front Squat – 18 Minutes to Build to 3RM B. For Time: 30 KBS (62/35) 12 Box Jumps (24/20) 20 Goblet Squats (62/35) 12 Box Jumps 10 KB Snatch *Left (62/35) 10 KB Snatch *Right (62/35) 12 Box Jumps 9.27.2017 “Running Annie” For Time: 500m Run 50 Sit Ups 400m Run 40 Sit Ups 300m Run 30 Sit Ups 200m Run 20 Sit Ups 100m Run 10 Sit Ups 9.28.2017 A. Deadlift – 7-7-7-7-7 B. Bench Press – 4-4-4-4-4 C. 250m Row x 3 *rest 90-120 seconds 9.29.2017 A. 15 Minutes of Running at a 40-60% effort (Use this as a mix of a warm up and “flush” of the legs and hips) B. “Karen” 150 Wall Ball Shots for Time (20/14) 9.30.2017 With a Group of 4, Complete the Following: 5K Row 150 Push Ups 150 Squats 5K Row
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 9.18.2017
A. HBBS – 2-2-2-2-2-2-2 B. For Time, Complete: 800m Run 100 Double Unders 50 Alternating KB Snatches (53/35) 9.19.2017 A. Shoulder Press 5-5-5-5-5 B. Push Press 3-3-3-3-3 C. Push Jerk 1-1-1-1-1 *15 Minutes on each section. 9.20.2017 For Time: 100 Cals on Rower 75 Wall Ball Shots (20/14) 50 Deadlifts (155/105) 25 Burpees 9.21.2017 A. Muscle Snatch 5-5-5-5-5 B. Power Snatch 3-3-3-3-3 C. Squat Snatch 1-1-1-1 *15 Minutes at each movement 9.22.2017 A. Thrusters – 1RM from Rack B. 9 Minute Ladder, of: 3 C2B Pull Ups 3 Thrusters (135/95) 6 C2B Pull Ups 6 Thrusters 9 C3B Pull Ups 9 Thrusters Etc… 9.23.2017 With a Partner, Complete the Following: 100 SDHP (75/55) 100 Push Press (95/65) 100 Hang Power Clean (115/75) 100 Back squats (135/95)  9.11.2017 A. 1 Power Clean + 2 front squat + 1 Jerk – Max in 16 Minutes B. 3 x 10-15 reps Back Ext *Weighted If Possible C. 9 Minute AMRAP: 7 KB Clean & Jerks - Left 21 Abmat Sit Ups 7 KB Clean & Jerks – Right 21 Air Squats 9.12.2017 A. Jumping Good Mornings – 5-5-5-5 B. Split Press – 5-5-5-5 C. 3K Row For Time 9.13.2017 5 Rounds for Time, of: 200m Run 12 Deadlifts (185/125) 200m Run 9 Lateral Burpees Over Bar 9.14.2017 A. Hang Power Snatch – 7-7-7-7 B. BTN Push Press (Snatch Grip) – 5-5-5-5 C. EMOM for 9 Minutes (10 Total Sets: 0,1,2,3,4,5,6,7,8,9) Even Minutes (0,2,4,6,8): 5 Toes to Bar Odd Minutes (1,3,5,7,9): 5 Push Jerks (155/105) 9.15.2017 A. Bench Press – Build to 3RM in 18 Minutes B. 100 Russian KB Swings for Time 9.16.2017 A. In 20 Minutes Build to a Max Clean & Jerk B. “Randy” 75 Snatches for Time (75/55)  9.4.2017
"Nancy-Belle" 5 rounds for time of: 400-m run 15 left-arm kettlebell* snatches, 35/25 15 right-arm kettlebell snatches, 35/25 *You may elect to use dumbbells at similar loading. 9.5.2017 A. Squat Clean to Thruster - 18 Minutes to Build to to a Max B. For Time: 35 Goblet Squats 50 Abmat Sit Ups 75 Double Unders 100m OH Plate Carry (45/25) 9.6.2017 A. 3 x 750m Rows @ 85% of most recent 500m Pace (Learn to stay consistent on rower, not always 100%) B1. 3 Rounds, Each for Time, of 15 Calories on Assault Bike (Rest As Needed) B2. 3 Round, Each For Load, of 15 UB Push Press Reps (Rest as Needed) *Alternate B1 and B2 9.7.2017 A. Hang Snatch + 2 OHS - Max in 12 Minutes B. Pause Front Squat - 3 sec pause - 3 reps x 4 sets C2. 50 HSPU for Time* (16 Minute CAP) *Everytime you fall off the wall, perform a 100m run 9.8.2017 A. Floor Press - 4-4-4-4-4 B. Strict Pull Ups - 3 x ME * *Bands are allowed, but use as little help as possible. C. For Time: 40 Sit Ups (Abmat( 20 Box Jumps (24/20/Sx) 30 Sit Ups 15 Box Jumps 20 Sit Ups 10 Box Jumps 10 Sit Ups 5 Box Jumps 9.9.2017 30 Minute AMRAP of: 22 SDHP (75/55) 300m Barbell Carry (75/55) 17 Back Squats (75/55) 200m Barbell Carry 12 Push Press (75/55) 100m Barbell Carry |
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