9/18/2016

Rest Day

9/17/2016

"Fight Gone Bad"
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest

9/16/2016

A. Power Clean - work to today's 5RM
+
Every 5 minutes x 30 mintues (6 sets)
250m Row
500m Bike
300m Run

9/15/2016

A. EMOM x 20
odd - 2-3 Back Squats @ 80-82%
even - 10 Ultrawide Stance Sumo DL
+
3 rounds:
50 Double Unders
35 Wall Ball Shots 20/14
20 HSPU
5 DB Burpee Box Overs @ 20" (50/30)
*15 minute cap*

9/14/2016

OFF

9/13/2016

A. Clean Grip Banded DL - 10 x 2 reps rest 30 seconds bt efforts (at 55% of 1RM) - https://youtu.be/F6xPIZC6lhM
+
AMRAP 5
5 Power Cleans 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Shoulder 2 Overhead 135/95
6 Calorie Assault Bike
rest 5 minutes
AMRAP 5
5 Front Squats 135/95
6 Calorie Assault Bike
+
Goat Work 5-10 mintues

9/12/2016

A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
B. 30 Muscle Ups (100 Pull-Ups)
*12 minute cap for the above, protect your MOFO hands*
+
2k Run TT - (4 laps around building starting at dumpster AFAP)