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

Saturday 09/14/13

Saturday 09/13/13

SKILL

DEADLIFTS

1 x 10 @ 50%  1 x 7 @ 60%

 3 x 5 @ 75 %  2 x 3 @ 85%

WOD

4RFT
10 Push press RTG 125/90 RX 105/75
10 PUSH UPS RTG/RX CLAPPING PUSH UPS
10 SIT UPS RTG/RX WITH 20/10 WALL BALL ON CHEST
10 KNEES TO ELBOWS RTG TOES THROUGH RINGS RX TOES TO BAR10 Burpee broad jumps Run 200m 

Friday 09/13/13

Friday 09/13/13

SKILL

BACK SQUATS

WORK UP TO 3 REP MAX

4 x 3

WOD

7 MIN AMRAP

7 OVERHEAD SQUATS   RTG 115/85   RX 95/65

7  BOX JUMPS  RTG 30/24   RX 24/20

Thursday 9/12/13

THURSDAY 9/12/13

SKILL

TEMPO RUN

3 x 100M @ 50%      8 x  50M @ 75% 

WOD:

EMOM (every minute on the minute)

5 BURPEES

5 PULL UPS

(  add 1 rep to one exercise each minute, you pick which one)