Monthly Archives: September 2010

Thursday, September 30, 2010

Strength: OH Squats 5-5-5 (Keep in mind that your core and legs have been burnt to HELL this week. Start at 50%, work up to 75% max on 3rd set) Met Con: “Two Timing” 3 rounds: 400m run 25 wall … Continue reading

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Wednesday, September 29, 2010

Skill: Turkish Get Ups 3 x 3 each arm Met Con: “Triple Rainbow” AMRAP in 3:00 3 deadlift at 75% 1RM 6 jumping lunges 9 weighted sit ups Rest 1 minute, repeat 4 times

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Tuesday, September 28, 2010

First: 500 row, 400m run Then….”Gun Show” AMRAP in 10:00 5 pistols right leg, 5 pistols left leg (alternating) (modified = 20 squats) 5 renegade rows (30#/20#) After Party: tabata plank holds

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Monday, September 27, 2010

Skill: HSPU 3 x 7 OR handstand holds 3 x :45 Met Con: “Hold Your Breath” 5 rounds: 15 db thrusters (35#/25#) 20 double unders After Party: 3 x 10 weighted good mornings

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Saturday, September 25, 2010

“Fight Gone Bad” (compare to Aug. 7th) 3 rounds/1 minute break between rounds of: Spend 1 minute at each of five stations IN THIS ORDER: Wall shots (Rx 20#/14#) (Modified 14#/8#) – for reps SDHP (Rx 75#/55#) (Modified 55#/35#) – … Continue reading

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Friday, September 24, 2010

“Lifetime” 3 rounds: 10 burpees 20 push ups 30 squats 40 sit ups 50 single under jump rope

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Thursday, September 23, 2010

Skill: L-sits 5 x :30 Met Con: “Potty Training” 75 front squats (115#/75#) Every minute, on the minute, do 5 box jumps (20″/16″)

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Wednesday, September 22, 2010

Strength: Hang clean – 3 x 3 Met Con: “Rocker Chick” 5 rounds: 200m run 15 oh squats (pvc to 45# MAX – for form only) 15 kb swings (35#/53#)

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Monday, September 20, 2010

1,000m row for time Met Con: “Karen” – compare to 6/22 150 wall shots (20#/14#)

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Saturday, September 18, 2010

TEAM “Filthy Fifty” 50 box jumps (24″/20″) 50 jumping pull ups 50 kb swings (35#/25#) 50 walking lunge steps 50 k2e (scale = on the ground) 50 push press (45#/35#) 50 back extensions 50 wall shots (20#/14#) 50 burpees 50 … Continue reading

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