29
Sep 2016

Thursday 9/29/16

 

5 Rounds 

Run 150m 

10 Deadlifts (185/125)

10 Box Jumps (24/20)

Rest 1min 

28
Sep 2016

Wednesday 9/28/16

 

Build to a heavy 3 rep TNG Power Clean 

then

3 Rounds 

200m Run 

7 Push Jerks (155/105)

7 Front Squats (155/105)

27
Sep 2016

Tuesday 9/27/16

 

For Time:

2 Rounds 

10 Power Snacthes (95/65)

10 Pull-ups 

1 Round

400m run 

40 Push-ups 

40 Overhead 1 arm KB lunge (53/35)

2 Rounds 

10 Power Cleans (95/65)

10 Pull-ups

26
Sep 2016

Monday 9/26/16

 

Front Squats 

3-3-3-3-3 (build)

Then 

27-21-18-15-12-9-6-3

WallBall Shots (20/14)

SDLHP (53/35)

25
Sep 2016

Sunday 9/25/16

 

"Sunday Surprise"

24
Sep 2016

Saturday 9/24/16

5 Rounds 

200m run

10 Front Squats (135/95)

1 Rope Climb (5 Pullups)

23
Sep 2016

Friday 9/23/16

 

20mi AMRAP 

3 Deadlifts (205/145)

5 T2B (10 situps)

7 HSPU (pike)

22
Sep 2016

Thursday 9/22/16

 

Split Squats (front rack)

12-12-12

Then 

For Time:

50 Burpees over the bar 

40 OHS (95/65)

30 Pull-ups

200m run 

21
Sep 2016

Wednesday 9/21/16

 

Push Jerk 

Find a 1rm 

then 

20min EMOM (alternating)

10 Power Snatches (75/45)

30 Double Unders

 

20
Sep 2016

Tuesday 9/20/16

Tuesday

Good Mornings 

12-12-12 (light)

Then  

Row 30/20 Cal 

30 High Wallball Shots (20/14)

30 Box Jumps (30/24)

30 Power Cleans (135/95)