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September 19, 2014

A.4 Sets:5 Front Squats @ 21x1Rest 90 Secs10-12 DB External Rotation (Each Arm) @ 2020Rest 90 Secs B.For Time:1000m Row20 OH Walking Lunges 45/2530 Burpees20 OH Walking Lunges 45/25800m Run

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September 18, 2014

A.Five or Six Sets:Hang Snatch + SnatchRest as Needed Between Sets B."Annie"For Time:50-40-30-20-10Double UndersAnchored Sit-Ups OR "Can't ie"For Time:50-40-30-20-10KB Swings 55/35Anchored Sit-Ups YOUR COACH WILL TELL YOU WHICH WORKOUT YOU WILL BE COMPLETING ON "CAN'T IE" THERE WILL STILL BE A DOUBLE UNDER BUY-IN THAT YOUR COACH WILL ASSIGN YOU

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September 17, 2014

In Teams of 2...4 Rounds For Time:500m Row400m Run This will be a relay race and only one partner will work at a time. Each parter will complete each run and row on every round. At the end, each partner will have rowed 2000m and run 1600m.

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September 16, 2014

A.3 Sets:3-4 Bench Press @ 20x1Rest 2 Mins3-4 Weighted Pull-Ups @ 20x1Rest 2 Mins B. “Lynne”-ish Three sets for max reps of: Bodyweight Bench Press (ladies, shoot for 3/4 bodyweight) Pull-Ups Rest 4 minutes between sets

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September 15, 2014

A. In 15-20 minutes, build to a 3-RM Clean and Jerk(Reps must be completed within a 40 second window)B.“Ten-Minute Capacity Test”For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Pull-Ups Rest 60 seconds 2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females) (the barbell may begin from ...

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September 12, 2014

A.Take 15-20 Mins and Work on Clean & Jerk Technique*You may only move up in weights if your form is perfect B.Two sets for max reps of:Against a 6 minute running clock,Row 1000 MetersMax Reps Back Squats BW/.75BW*Rest exactly 6 Mins between sets

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September 11, 2014

A.4 Sets:4-6 Push PressRest 90 Secs8-10 Supinated Grip Inverted Row @ 2111 B.13 Min AMRAP:9 Deadlifts 225/15511 HSPU200m Run1 Rope Climb (3 Lowers)

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September 10, 2014

A. Five or Six sets of:Bench PressRest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)Perform the following reps and percentages:* Set 1 – 50% of possible 1-RM x 3 reps* Set 2 – 75% ...

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September 9, 2014

In teams of 3, with one person rowing and one person performing the couplet, complete:2000 Meter Row (each member of team)10 Rounds (Total) of:10 Front Squats (135/95 lbs) 25 BurpeesTeammates may partition reps and rowing however they want so long as each individual completes a 2000m Row, and only one person is ...

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September 8, 2014

A.In 18-20 minutes, work up to a 1-RM Power CleanSuggested loading pattern:50% of 1-RM x 3 reps65 % of 1-RM x 2 reps75% of 1-RM x 2 reps85% of 1-RM x 1 rep90% of 1-RM x 1 rep95% of 1-RM x 1 repMore than 100% of 1-RM x 1 repMore ...

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