Tuesday, October 21, 2014

Wednesday



Workout of the Day
3 rounds NFT
2-3 wall walks
15 banded good mornings
10 Tea Pots (10R/10L)

EMOM 16 minutes
Minute 1: Complete 5 power cleans @ 60% of 1rm
Minute 2: 10 Burpees Over the Bar
Minute 3: 8-12 T-2-B (base this on proficiency)
Minute 4: 1 bear crawl there and back

Monday, October 20, 2014

Tuesday



Skill Work
EMOM 12 minutes
Complete 1 push press + 2 Split Jerks (Right/Left)
Hold the Split Jerk receiving position for :02

Conditioning
1000m Row For Time

Tabata
Hollow Rocks
Push Up
(Alternate between each exercise)

Sunday, October 19, 2014

Monday




Front Squat
3 sets of 2 reps @80%
7 reps at 72-75%

Conditioning
AMRAP 12 minutes
4 shuttle runs there and back
12 Wall Balls
8 Box Jumps
8 Ring Rows (make them challenging, horizontal is Rx'd.)

Thursday, October 16, 2014

Friday



EMOM 10 Minutes
 2 Thrusters at 60% of your 1rm clean and jerk


Conditioning
500/400m row

6 push press (115 to 95 lbs/85 to 65 lbs)
9 pull-ups
12 lunges with barbell on back

500/400m Row

Wednesday, October 15, 2014

Thursday




Skill Work
3 rounds not for time
8-10 strict toes to bar (or just up)
2-3 reverse wall walks
:30 L-Sit on parallettes (accumulate)
3 glute ham raise (with partner and/or bands)  (*OK to sub teapot)


Then a super-set
3 sets ×10-12
DB bench press
DB/KB bent over row
evil wheel

If you can get more than 12 reps, then it is time to use a heavier dumbbell.




Tuesday, October 14, 2014

Wednesday



Row technique drills

Deadlift
Work Up to 2 at 80% to 85% of your 1rm

Conditioning
In 1 minute complete the following x 5
Row Men: 220m
Row Women: 180m

150 sit ups for time

Monday, October 13, 2014

Tuesday




Push Press
Spend 12 minutes to build to a heavy 3rm


Conditioning
2 x AMRAP 6 minutes (Rest 2 minutes between rounds)
1 Power Cleans (60% of your 1rm)
1 Pull Up
3 P.C
3 Pull Ups
5 PC
5 Pull Ups…..

Start back at 1 on the second round. Score total reps.