9/12/2015

Battle of the Boxes 
*if you're not competing come cheer your teammates on*

9/11/2015

A. Bench Press - 5, 5, 5, 5 @ 70% rest 2 minutes
B. Every 30 seconds x 8 minutes - 1 Snatch High Pull + 1 Power Snatch @ 75%
C. Turkish Getups x 30 (moderate) reps
D. 20 minute Row (recovery pace)

or

BOTB People
Just Row and Mobility

9/10/2015

A. Front Squat 5, 5, 5, 5 @ 70% rest 2 minutes
B. Every 30 seconds x 8 - 1 power clean & push jerk 185/115
+
20 calorie bike sprint
2 minute rest x 10
(rest 5 minutes between set 5&6)

9/9/2015

20 minutes Z1 Bike or Row
20-30 minutes Mobility (area specific for competition)

9/8/2015

A. Push Press 5, 5, 5, 5 @ 70% rest 2 minutes
B1. 10 Burpees Over Bar AFAP rest 15 seconds
B2. 15 Butterfly Pull-Ups rest 2 minutes x 4 sets (scale up to C2B)
+
15-10-5
Thrusters 100/70
TTB

9/7/2015

A. Overhead Squat - 5, 5, 5, 5 @ 70% rest 2 minutes
B. Snatch - Every 30 seconds x 8 minutes - 1 rep @ 70%
C. Glute Ham Raise - 3 x 8-10 reps rest 1 minute
+
20 Minute Run