FRIDAY 09/20/13

FRIDAY 09/20/13

SKILL:

Kipping Kick or Butterfly 

30 Double Unders or

300 Single Unders

WOD:

10 minute AMRAP

Ascending ladder of:
2 Thrusters RTG115/75  RX 95/65
2 Box Jumps  RTG 30/24  RX 24/20
4 Thrusters
4 Box Jumps
6 Thrusters
6 Box Jumps
…until 10 minutes is up

THURSDAY 09/19/13

THURSDAY 09/19/13

SKILL:

Dead Lifts

1 X 10 @ 50%, 1 X 7 @ 70%, 

2 x 5 @ 80%, 3 x 3 @ 90%

RTG: Squat Cleans 20 Minutes to work up to your 1 rep max

Then do  3 x 1

WOD:

800M Run

15 HSPU

15 Pull Ups

400M Run

10 HSPU

10 Pull Ups

RUN 400 M 100% Effort

WEDNESDAY 09/18/13

WEDNESDAY 09/18/13

 

SKILL

RUN 400M  EVERY 4 MINUTES X 4 

(just like EMOM work out, 

Run 400M every 4 minutes, 4 times)

 

go over technique for snatch 

and overhead squat

 

WOD:

3 RFT
15 Power snatch 75/55
15 Overhead squat 75/55

Tuesday 09/17/13

TUESDAY 9/17

 

SKILL:

BACK SQUAT

5  x 5 add weight each set. Your 4th and 5th set should be hard and heavy.

RTG: 15 min to work up to 1 rep max on Bear Complex

WOD:

Reps-10-9-8-7-6-5-4-3-2-1
Push Press  

RTG 135/95   RX 115/75

Reps-1-2-3-4-5-6-7-8-9-10
Box Jump 

RTG 30/24  RX 24/20

Benchmark Monday 09/16/13

Benchmark Monday 09/16/13

SKILL:

BENCH PRESS

5 x 5 add weight every round, the 4th and 5th set should be hard

Cindy
AMRAP in 20 minutes:

5 Pullups
10 Pushups
15 Air Squats