10.7.15

15 pull ups
20 box jumps (24/20)
30 kb swings (1.5/1 pood)
10 burpees
400m run

10.5.15

14 Minute AMRAP

10 bodyweight bench press
20 Alt. DB Plank Rows (50/25)

14 Minute AMRAP
10 Deadlift @ 50% 1RM
5 Squat clean & split Jerk

Use deadlift weight for squat clean & split Jerk.

10.2.15

Strength- Romanian Deadlift
5-5-5-5-5

AMRAP 25
45 double unders
30 box step ups w/DB (35/20)
15 burpee box jump overs
400m run

9.28.15

Strength- Deadlift
1-1-1-1-1

Metcon- Open 15.5
27-21-15-9 reps for time of:
• Row (calories)/bike
• Thrusters 95/65#

*Rx athletes have priority to use rower
**Sub rower for 400m, 300m, 200m, 100m run

9.27.15

5 rope climb buy in
30-20-10
Hang Dumbbell snatch (70/50)
Back extensions
GHD sit ups
5 rope climb buy out

*400m run between sets

9.26.15

Strength-back pause squats
2-2-2-2-2

Hold below 90° with muscles engaged (Power squat) for 10 seconds.

20 Minute AMRAP
1 deadlift @ 75-85% 1 RM
2 muscle ups/box or band mu
3 squat cleans (205/1115)
4 Handstand push ups

*try box or band bar muscle ups for this workout instead of subbing pull ups and dips

9.24.15

Strength
10-5-5-3-3
Muscle snatch
Power snatch
Squat snatch

*Use the same load for all 3 lifts
**Increase weight each set

Metcon
10 Minute AMRAP
10 Sumo deadlift high pull
10 bar facing burpees

9.23.15

Skill
Double under practice

WOD
50-40-30-20-10
Box jumps (24/20)
front squat (95/65)
pull ups/ring rows

*100 double unders between sets

9.22.15

Skill/strength

Ring Rollouts
10-10-10-10-10

Skin the Cat: Max Reps

20 Minute AMRAP
30 kb swing
30 goblet lunges
30 ring dips
800m run

9.21.15

Sumo Deadlift
7-7-5-5-3-3

8 minute AMRAP
10 db squat cleans (50/30)
250m row

8 minute AMRAP
Ladder
3, 6, 9, 12..
wall ball (20/12)
burpees
*50m Sprint between sets (3 turf lengths)