September 30, 2017

METCON 

12 min AMRAP 

10 Bench Press #135/75

30 Double Unders

10 GHD/ Abmat Sit Ups 

Rest 3

24-18-12

Power Snatch #75/55

Cal Bike/Row 

September 29, 2017

STRENGTH 

12 MIN to find 1 rep max on 

Snatch 

Beginners work on technique 

METCON 

5 rounds of

20 Wall Balls

10 Hang Power Clean #135/85

 Rx#155/ 105

Rest 5 

15-12-9

DBall Cleans

Handstand Push Ups 

T2B

September 28, 2017

Air Assault and Row Machine Test

1 min Air Assault or 1K Row

For Record.....

STRENGTH

Pendlay Row

4x10 (moderate weight)

METCON 

30-20-10

KB swings #55/30

Abmat Sit Ups /GHDs

Then...

10-20-30

Thrusters #75/45 Rx #95/65

Burpees 

September 27, 2017

STRENGTH

15 min to work up to your 1 REP max on 

Clean n Jerk.

METCON 

Warrior Wednesday 

Nookie

AMRAP in 20 minutes
7 Squat Cleans (95/65
7 Push Press 
7 Back Squats 
200 meter Run 

CORE 

3 sets of

30 Russian Twist

20 V Ups

September 26, 2017

STAMINA TEST

100 burpees for time (12min TimeCap)

METCON

4 rounds

15 T2B/K2E

5 Shoulder to Overhead #135/75  Rx#175/105

Rest 4 min

For Time

50  Strict Pull Ups (scale use bands)

50 Dips 

In a 5 minute window 

Handstand Walk for max distance or Wall Walks.

September 25, 2017

STRENGTH

10 min to find 1 rep max on 

Front Squat 

Beginners do 

4x10 

METCON 

3 ROUNDS 

50 Double Unders 

10 Clean n Jerks #135/95

Rest 4 min

4 ROUNDS 

25 Abmat/GHD sit ups

5 Rope Climb 

September 22, 2017

STRENGTH 

10 min to find 1 rep max on

Bench Press.

METCON 

12 min AMRAP 

10 Dips

20 Lunge Steps w/ Med Ball 

30 Sit Ups w/ Med Ball #20/14

Rest 3min

30-20-10

Power Snatch #95/65

T2B

September 21, 2017

STRENGTH

  

10 min to find 1 rep max on

Deadlift.

METCON 

5 rounds of

5 Deadlifts 

10 Push Ups 

15 Airsquats 

Run 200m

4 rounds of

5 Hang Squat Cleans 

10 Push Ups

15 Air Squats 

Run 200m

3 rounds of 

5 Shoulder to Overhead

10 Push Ups 

15 Air Squats 

#135/95 Rx 155/105

September 20, 2017

METCON 

1 MILE RUN - for record 

Rest 5 minutes then do...

Warrior Wednesday

       NUTTS

For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 Meter Run (with 45/35 lb plate) 

September 19, 2017

STRENGTH 

10 min to find 1 rep max on

Strict Press

METCON

21- 15- 9

Push Press(from floor)#95/65 Rx#135/95

Pull Ups

Then...

5 rounds of

15 Wall Balls #24/20

9 T2B/K2E

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