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September 30, 2017

A) 2 RFT (w/ partner)

80 cal row

80 T2B

80 OHS (75/55)

*split reps/cals as needed

September 29, 2017

A) hang power snatch (20 minutes)

Work up to a moderately heavy set of 3

B) AMRAP 7

5 box jumps (24"/20")

3 hang power cleans (95/75)

September 28, 2017

A) bench press (20 minutes)

1x3 @ 60 , 1x3 @ 70, 2x8 @ 75

B) EMOM 8:

Odd- 10 traveling pushups + 10 scissor kicks

Even - 10 KBS (53/35) + 10 scissor kicks

September 27, 2017

A) skill work (10 minutes)

Kipping Pullups

B) 5 RFT:

400m run

10 pullups

(cap 25)

September 26, 2017

A) Strict press

1x3 @ 60% , 1x3 @ 70%, 2x8 @ 75%

B)  EMOM 6:

2 hang power cleans @ 60%

*MAKE THESE FAST AND CRISP

C) AMRAP 4: 

5 hang power snatch + 3 snatch balance + 1 OHS (75/55)

September 24, 2017

A) Back squat (20 minutes)

1x3 @ 60% , 1x3 @ 70%, 2x8 @ 75%

B) 4 RFT

5 Front squats (75/55)

10 WB (20/14)

15 burpees

(CAP = 10 min)

C) Accessory

Bent over single arm KB row using box for support

2x10 (53/35)

September 23, 2017

A) with a partner

20 wall walks/ Handstand hold

40 deadlifts (155/105)/ bottom of squat

60 pullups/ K290 hold from box

80 OH plate lunges (45/25)/ plate OH hold

100 burpees/ Plank

- one person working at a time

- other partner stays in static hold position

- once partner in static hold breaks parnters switch

September 22, 2017

A) Hang Power Snatch

Find a heavy/UNBROKEN set of 3 in 20 minutes

*no more than 5 attempts

B)

Min 0 – 3: 200m run/ AMRAP Hang Power Clean (75/55)

Min 3 – 6: 200m run/ AMRAP OHS (75/55)

Min 6 – 9: 200m run/ AMRAP box jumps (24"/20”)

Min 9 - 12: 200m run/ AMRAP T2B

September 20, 2017

A) Bench press (20 minutes)

4x8 @ 65%

B) 4 rounds

12 Plate chest press (45/25)

12 KB bent over row/ each arm (35/26)

12 plate reverse lunge (45/25)

September 20, 2017

A) Skill (10 minutes)

pistol squats

B) 4 rounds:

250/200m row

1 minute plank (high pushup position)

6 alternating rolling pistols (3 per leg)

 *scaled = 6 seated alternating pistols from box (3 per leg)

DIRECTLY INTO

C) 4 rounds:

200m run 

30s Left side plank & 30s Right side plank (high position)

6 alternating rolling pistols (3 per leg)

*scaled = 6 seated alternating pistols from box

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