10/12/2015

A) Dead Lift:  3×10 at less than 50% 1RM

B) Running Interval:

  • 2x 400m rest:work = 1:1 
  • 4x 200m rest:work = 2:1
  • 6x 100m rest:work = 3:1

10/9/2015

A) Overhead Squat: 5 x 3 at 70% of 1 RM 

B) For Time:

  • 400 m run
  • 100 DU
  • 400 m run
  • 75 DU
  • 400 m run
  • 50 DU
  • 400 m run
  • 25 DU

*Every time you break on DU's/SU's = 20 Abmat Sit ups

10/8/2015

A) Tabata: 16 Rounds

  • KB Russian Twists (55/35 lbs)
  • Mountain Climbers

B) 3 RFT:

  • 15 SDLHP (100/75)
  • 10 Floor Wipers
  • 15 yard Sled push (45/25)
  • 10 Box jumps (30/24)
  • 15 Alternating Pistols

10/7/2015

A) 8 min EMOM:

  • 6 Tire Flip
  • 10 Single Arm KBS (5L/5R) (55/35)

B) Elizabeth – For Time:  21-15-9 

  • Cleans (135/95)
  • Ring Dips 

10/6/2015

A) 15 minutes to work on Gymnastic Skills: Double Unders/HS Progressions/Rope Climb/Pistols

B) 15 min AMRAP:

  • 3 Hang Power Snatch (95/65)
  • 3 T2B
  • 6 Hang Power Snatch
  • 6 T2B
  • 9 Hang Power Snatch
  • 9 T2B

*Keep adding 3 reps until time expires

10/5/2015

A) Turkish Get Ups – 15 min to find 1 RM (Both arms)

B) Death by Back Squats (95/65) – 1 rep ladder on the minute:

  • Start= complete 1 back squat
  • Min 1= complete 2 back squats……
  • Min 7= complete 8 back squats and so on

*Workout ends when unable to complete the required reps within the minute.

10/3/2015

A) Power Clean and Jerk: 5×3+1 (3 power cleans + 1 Jerk), 65% of 1RM Jerk

B) 21 Min AMRAP:

  • 7 HSPU
  • 14 Deadlifts 135/95
  • 21 V-Ups

10/2/2015

A) Negative Pull Ups: 5 x 5

B) 4 RFT:

  • 8 Front Squats (115/85)
  • 8 Push Press (115/85)
  • 400 Meter MB Run (20/14)

10/1/2015

A) Bent Over Rows: 6 X 5, AHAP (without losing form)

B) 3 Rounds:

  • 10 Snatches (65% of 1RM)
  • 3 Rope Climb

*Rest 60 seconds between each round