10-8-13
For Load: 1 Power Clean + 2 Front Squats + 1 Jerk (split or power) Complete for time 21-15-9-reps of: Toes to bar Deadlift, 225/145
10-7-13
AMRAP in 15 Minutes: 5 Box Jumps (30/24 inches) 10 Hand-Release Push-ups 15 Wall Balls (20/14 lbs)
10-5-13
Complete 2 rounds for time: 25 Pull-ups Run 150 meters 25 Wall Balls (20/14 lbs) Run 150 meters 25 Knees to Elbows Run 150 Meters 25 Goblet Squats (53/35 lbs)
10-4-13
Complete for Load: Clean grip deadlift, 5 X 3 Bent over barbell rows, 3 X 5 Weighted good morining, 3 X 3 Focus on maintaining your clean position for the DLs. Barbell should touch the floor when weighted for rows. …
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10-2-13
HAPPY BIRTHDAY, COACH CECIL! Complete for time 10-8-6-4-2 Overhead Squats, 115/75 50 Double Unders after every set of OHS Skill Work: On your own, practice… kipping, butterfly or muscle ups.
10-1-2013
Complete 3 rounds for time: Row 500 meters 12 Pull ups 21 Box Jumps, 24/20 NOTE: No bounding off box into extension. Athlete must demonstrate extension while both feet are positioned on top of box. Cooldown: Accumulate 5 mins in …
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9-30-13
For Load: Back Squat 1-10-1-15-1-20 Try to increase the load from last week. The 10, 15 and 20 should be in the 60%, 55% and 50% respectively. Every minute on the minute for 16 mins: Odd: 10 KB Clean and …
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9-28-13
Complete for time: “Dirty 30” 30 Box Jumps, 20/24 30 Jumping Pull-Ups 30 KB Swings, 53/35 30 Walking Lunges 30 Knees To Elbows 30 Push Press, 45/35 30 Good Mornings, 45/35 30 Wall Ball, 20/14 30 Burpees 30 Double-Unders
9-27-13
For Load: (do not drop) Clean + Hang Clean + Jerk As Many Reps As Possible in 10 mins 10 Wall Balls, 20/14 15 Toes to bar 30 Double Unders
