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
10-8-13
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.
Keep tension in hamstrings for GMs.
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 a Front Leaning Rest (Plank with hands/feet)
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 Press, 53/35 (5L/5R)
Even: 10 Burpees
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
