29 October 2015

Friday 30 October

STRENGTH
1x Behind the Neck Snatch Grip Push Jerk + 4x Overhead Squat Complex 
(% based on Snatch 1RM): 1x1 (60%), 1x1 (65%), 1x1 (70%), 1x1 (75%), 1x1 (80%)


METCON
3 RFT: 
400m Pumpkin Run (20/14)
10 One Arm Skull Snatches (53/35)
20 Werewolf Runs





28 October 2015

Thursday 29 October

STRENGTH
3-Position Clean (Floor, Below the Knee, Above the Knee) + 1 Jerk: 
1x1+1 (60%), 1x1+1 (65%), 1x1+1 (70%), 3x1+1(75%)

Clean Pull: 3x2 (95%), 3x2 (100%)


METCON
AMRAP: 5:00
5 Power Cleans (115 / 75#)
10 Over the Bar Burpees
20 Double Unders (3:1 ratio for sub)

EXTRA CREDIT
Tabata
Russian Kettlebell Swings (53 / 35#)


27 October 2015

Wednesday 28 October

STRENGTH
Bench Press: 5x8 (65%)

METCON
For Time: 
20 Handstand Push-Ups
40 Toes to Bar
800m Run
60 Push Presses (75 / 55 #)
150 Double Unders

26 October 2015

Tuesday 27 October

STRENGTH
3-Position Snatch (Floor, Below the Knee, Above the Knee): 1x1 (60%), 1x1 (65%), 1x1 (70%), (3x1 (75%)

Snatch Pull: 3x2 (95%), 3x2 (100%). 

METCON
AMRAP 8:00
10 Abmat Sit-Ups
8 Push Ups
6 Pull-Ups

EXTRA CREDIT
3 x 1min Plank (1 min rest between sets)

25 October 2015

Monday 26 October

STRENGTH
Back Squat: 7x3 (80%)
Pendlay Rows: 5x3 (Same Weight each set, +5 lbs from weight used last week)

METCON
For Time:
“Grace” 
30 Clean and Jerks (135 / 95#)

22 October 2015

Friday 23 October

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex (% based on Snatch 1RM): 1x1 (55%), 1x1 (60%), 1x1 (65%), 1x1 (70%), 1x1 (75%)

METCON
For Time:
Overhead Squat (95 / 65#)
Burpees

21 October 2015

Thursday 22 October

STRENGTH
3-Position Clean (Floor, Below the Knee, Above the Knee) + 1 Jerk: 1x1+1 (60%), 1x1+1 (65%), 4x1+1 (70%)

Clean Pull: 3x2 (90%), 3x2 (95%)

METCON
5 rounds for time:
7 deadlifts (315 / 205#)
7 Ring Dips

EXTRA CREDIT
40 Turkish Get-Ups (53 / 35#)

20 October 2015

Wednesday 21 October

STRENGTH
Bench Press: 5x8 (60%)

METCON
Filthy Fifty For Time (time cap 40 min):
50 Box Jumps (24 / 20)
50 Jumping Pull-Ups
50 Kettlebell Swings (53 / 35#)
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press (45 / 35 #)
50 Abmat Sit Ups
50 Wall Ball Shots (20 / 14#)
50 Burpees
50 Double Unders

19 October 2015

Tuesday 20 October

STRENGTH
3-Position Snatch (Floor, Below the Knee, Above the Knee): 1x1 (60%), 1x1 (65%), 4x1 (70%)

Snatch Pull: 3x2 (90%), 3x2 (95%)

METCON
AMRAP 5:00
10 Wall Balls (20 / 14#)
12 Russian Kettlebell Swing (53 / 35#)

EXTRA CREDIT
100 Abmat SItups


18 October 2015

Monday 19 October

STRENGTH
Back Squat: 4x10 (65%)
Pendlay Rows: 5x3

METCON
AMRAP 8:00
10 Jumping Back Squats (65 / 45#)
8 Pull-Ups

15 October 2015

Friday 16 October

STRENGTH
Front Squat: 1RM

METCON
In celebration of max outs be complete
“Fran”
21-15-9
Thruster (95 / 65#)
Pull-Ups

14 October 2015

12 October 2015

Tuesday 13 October

STRENGTH
Strict Press: 1RM

METCON
3 rounds for time (10 min time cap):
100 singles
20 Push Ups
20 Sit Ups

EXTRA CREDIT
15min Mobility Work  (Focus on Shoulders and Hip Flexors)

Monday 12 October

STRENGTH
Back Squat: 1RM


METCON
3 rounds, each for time (score is the slowest round):
25 Burpees
1:30 sec rest between each round.

08 October 2015

Friday 9 October

STRENGTH
Push Jerk: 5-5-5-5-5; Start at 65% and increase weight each set

METCON
For Distance: Run 20min. 

07 October 2015

Thursday 8 October

STRENGTH
Back Squat: 1x5 (60%), 1x5 (70%), 2x5 (75%)

METCON
For time:
100 Kettlebell Swing (35#)
EMOM 5 Strict Pull-Ups

06 October 2015

Wednesday 7 October

SKILL
Snatch Complex: 1x Snatch Pull, 1x Power Snatch, 1x Squat Snatch
1x1 (50%), 1x1 (60%), 1x1 (70%), 1x1 (75%), 1x1 (70%)

Clean Grip Deadlift to the Knee (3 sec pause @ knee): 
1x3 (60%), 1x3 (70%), 1x3 (80%), 1x3 (90%), 1x3 (95%)

METCON
“Penny”
For time (With a 15min time cap):
100 Pull-Ups

05 October 2015

Tuesday 6 October

STRENGTH
Deadlift: 5x3 (65%)

METCON

AMRAP 4:00
10 Push-Ups
10 Abmat Sit-Ups
30 Sec REST

AMRAP 4:00
5 Dive Bomber Push-Ups
5 Leg Raises

Monday 5 October

STRENGTH
Front Squat: 1x5 (65%), 1x5 (70%), 1x5 (75%)

METCON
3 rounds for time:
400m Run
21 Push Press (75 / 55#)
9 Over the Bar Burpees


01 October 2015

Friday 2 October

STRENGTH
Back Squat: 1x5 (60%), 1x3 (70%), 1x2 (80%), 1x2 (90%), 1x1 (95%), 1x1 (103%)

METCON
6 rounds for time:
50m Sprint
10 Burpees
50m Sprint
15 SDHP (75 / 45#)
1:00 Second Rest

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