Month: September 2015

Thurs 10.1.15

Strength:Deadlift, 5×4, 85%, EMOM WOD: 3 Rounds Round 1: For Time or As much as Possible in 4 minutes 30 KBS (50/35) 100 Double Unders

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Wed: 9.30.15

Strength: Hang Clean, 4×3, EMOM, 70% of 1 RM Clean (NOT % of 1RM hang clean) WOD: 5RFT 30 Alt Pistols (1 for 1) 20

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Tues 9.29.15

Strength: Floor Press, 4×8, Every 90 Sec <—(repeat from 8.28.15) WOD: ┬áAMRAPS 10 Min AMRAP of 5 Power Snatches (95/65) 4 Broad Jumps 15 Hollow

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Mon 9.28.15

Strength: Front Squat, 5×3, 90% of 3RM, Every 90 Sec (0, 1:30, 3, 4:30, 6) WOD: ┬áReverse Fight Gone Bad 1 Min AMAP Thrusters (95/65)

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Sat 9.26.15

Tabata Style Rope Slam/V-Ups Left Plank/Right Plank Shoot Through/Wall Sit DB Thruster/ABMAT Sit Up TRX Row/Burpee Sled Push/Plank Rower/Rower

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Fri 9.25.15

Strength: Snatch, 7×2, 80%, Every 60-75 Seconds WOD Partner AMRAP 25 minutes: 4 Rope Climbs 9 Power Snatches (115/75) 16 Box Jumps (24/20) 25 Synchronized┬áKBS

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Thurs 9.24.15

Strength: ┬áEvery 90 Seconds (0, 1:30, 3, 4:30, 6, 7:30) Strict Press, 2×3 (your second set should be a heavy 3 reps) Push Press, 2×3

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Wed 9.23.15

Strength: Hang Clean, 4×3, EMOM, 65% of 1RM Clean WOD 5 Rounds of: 3 Sprints (200ft x 3) 5 Hang Squat Cleans (60%) *90 Second

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Tues 9.22.15

Strength: Bentover Row, 4×8, Strict Form, Every 90 Second WOD 10 Rounds of 7 Toes to Bar 7 SDHP (135/95) 1 Min Rest after each

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