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  • 10/31/2013

    REST DAY

  • 10/30/2013


    STRENGTH

    1) work up to a 5RM Deadlift

    2) Deadlift 5x2@ 80% of above

    Cond:

    200 DU cash in

    5 Rounds

    30 Lunges

    15 T2B

    200 DU Cash out



  • 10/29/2013

    STRENGTH

    1) Take 15 minutes to find a 1RM 3 pos Snatch

    2) 5x1 @ 85% of above

    COND

    1 Muscle up

    Shuttle sprint

    1 Man maker

    :30 rest

    2 Muscle up

    Shuttle sprint

    2 Man maker

    :45 rest

    3 Muscle up

    Shuttle sprint

    3 Man maker

    1:00 rest

    4 Muscle up

    Shuttle sprint

    4 Man maker

    1:15 rest

    5 Muscle up

    Shuttle sprint

    5 Man maker

    1:30 rest

    6 Muscle up

    Shuttle sprint

    6 Man maker

    1:45 rest

    7 Muscle up

    Shuttle sprint

    7 Man maker



  • 10/28/2013

    STRENGTH

    1) Work up to a 6 rep heavy Back squat

    2) 5x3 @ 95% of above

    COND

    15 min AMRAP

    250m Row

    15 Jumping squats

    15 KB Swings

  • 10/27/2013

    REST DAY

  • 10/26/2013


    STRENGTH

    1) Take 15 minutes to establish a 2RM Clean and jerk from the hang

    2) 5x1 Clean and Jerk from the hang @ 85% of above

    Cond:

    800m Run

    50 Push Press 45/35

    50 KB Twist

    1 Mile Run

    50 KB Twist

    50 Push Press 45/35

    800m Run

  • 10/25/2013

    STRENGTH:

    1) Find a 3rm Back squat

    2) 5x1@ 90% of above

    Cond: 7 Rounds

    200m run(ALL OUT)

    5 Front squats @60% of your FS

  • 10/24/2013

    Rest Day.

  • 10/23/2013


    Strength:

    1) Work up to a 5RM Bench Press

    2) 5x2 Bench Press @80% of above

    Cond:

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

    Lateral Box jumps

    Burpees

    *Every 2 minutes stop and perform 3 ring dips

  • 10/22/2013

    Strength:

    1) Work up to a 3RM Snatch from hang

    2) 5x2 Hang Snatch @85% of above

    Cond:

    5 Rounds

    60sec Row for calories

    100' Pinch Grip carry

    15 pull ups

    Rest 2 minutes 

  • 10/21/2013

    Strength:

    1) Back Squat work up to a 5RM

    2) Back Squat 5x2 @ 90% of above

    Cond: For time

    800m Run

    75 Wall balls

    50 v-ups

  • 10/19/2013

    Strength:
     1) Find a 2RM Clean and Jerk

     2) 5x1 @ 85% of above
     

    Cond:

     4 Rounds

    25 HR Push ups 

    10 PWR Cleans @ 75%

    400m Run


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