Monday, September 26, 2016

Warm Up
2 Rounds of Standard Warm Up

Strength:

- Alternating DB Snatch

6 EMOM for 6 minutes

Conditioning:

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Thursday, September 22, 2016

Warm Up:

2 Rounds of Standard Warm Up

Strength:

EMOM for 10 min.
-Ascending Deadlifts

Conditioning:

AMRAP in 20 Minutes -
- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats

Wednesday, September 21, 2016

Warm Up

2 Rounds of Standard Warm-up

Strength:

TABATA
DB BEnch Press
DB Bent Over Row

Conditioning:

For Time:
50, 40, 30, 20, 10 -
- Double Unders
- Sit-Ups
- Squats

Monday, September 19, 2016

Warm Up:

300m run

2 Rounds

-10 squats

-10 push-ups

-10 sit-ups

-10 pull-ups

-10 dips

-10 walking lunges

-30s Samson stretch

Skill:

TABATA

-DB Push Press

-Sit-ups

Conditioning:

3 Rounds -
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges

Thursday, September 15, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Skill:
500m row for time

Conditioning:
Amrap in 10 min -
- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats

Cash Out:

300 single jump rope

Wednesday, September 14, 2016

Warm Up:

300m run

-10 squats

-10 push-ups

-10 sit-ups

-10 pull-ups

-10 dips

-10 walking lunges

-30s Samson stretch


Skill:
EMOM for 12 Minutes -
- 12 KB Deadlift
- 6 KB Swings

Conditioning: 

4 Rounds -
- 300m Run
- 8 Deadlift (155/105)
- 4 Hang Power Clean (155/105)
- 2 Thrusters (155/105)

Monday, September 12, 2016

Warm-up:
300m run
2 Rounds 
-10 squats
-10 push-ups
-10 Sit-ups
-10 pull-ups
-10 dips
-10 lunges
- 30 s Sampson stretch

Skill:

-2 min sit-ups for time

Strength: 
For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Thursday, September 1, 2016-Workout

Warm-Up:
- 300m Run
Then
3 Rounds -
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 12 Minutes -
- 12 KB Deadlift
- 6 KB Swings

Conditioning: 

4 Rounds -
- 400m Run
- 8 Deadlift (155/105)
- 4 Hang Power Clean (155/105)
- 2 Thrusters (155/105)