10.01.16 Saturday

STRENGTH: Clean and Jerk (6 x 2) Rest 90s. – Add weight each set – Reset between reps METCON: “Last Man Standing” 3 RFT: Run 800 meters 20 Clean and Jerks (115, 75) 15 Pull-ups *30:00 Time Cap* AFTER PARTY: 5:00 of Static Stretching Trivia QOD:...

09.30.16 Friday

STRENGTH: Sumo Deadlift (3@70%, 3@80%, 3+@90%) *AMRAP sets capped at 10 Reps. *Rest 2:00 *Then 5 x 2 @70%, every 60s. Reset on all sets, no touch n go. These 5 sets are speed sets. METCON: AMRAP 5 Min: 5 Front Squats (185, 125) 5 Burpees Rest 3:00. AMRAP 5 Min: 5...

09.29.16 Thursday

STRENGTH/SKILL: Gymnastics Skills – Take 15:00 and work on: – Handstands – Hollow Holds – Pistols METCON: 1) 8 Rounds: Sprints x 100m Walk back to starting line. Score best time. 2) Farmer’s Carry: 4 x 100m (70, 53#) Rest 60s. AFTER...

09.28.16 Wednesday

STRENGTH: Push Press: 3@70%, 3 @80%, 3 or more @90%, 3@80%, 3+@70%. Rest 2-3:00. *These percentages are based off of 90% of 1RM. *AMRAP sets capped at 10 Reps. METCON: For time: 21 S20H (115, 75) 21 Hang Power Cleans (115, 75) 40 Air Squats 15 S20H 15 Hang Power...

09.27.16 Tuesday

METCON: “Filthy Fifty” For time: 50 Box jump (24, 20) 50 Jumping pull-ups 50 Kettlebell swings (35, 25) 50 Walking Lunges 50 Knee to Elbow or Knee Lifts 50 Push press (45, 35) 50 Back Extensions (good mornings) 50 Wallballs (20, 14) 50 Burpees 50 Double...