14-09-2015

10 min EMOM
5 Clean & Jerks 60/40

1min rest

5 min EMOM
3 Clean & Jerks 80/60

2 min AMRAP
Clean & Jerk 40/30

12-09-2015

Bench Press (5-5-5-3-3-3-1-1)

Barbell Row (7 x 10)

Band Pull Aparts (3 x 20)

11-09-2015

For time

10-20-30-40-50-40-30-20-10

UNBROKEN Double Unders

then

EMOMx20

1' Row (max Effort)

1' Rest

10-09-2015

15' Amrap

In partners:


while one person performs 10 wall balls
the other holds a squat

switch

while one person performs 10 box jumps
the other holds a ball overhead

switch

09-09-2015

10' Amrap of:

3 Deadlift (315/205lbs)

6 Burpees

9 Air Squats

immediately after 10' with no rest

For time:

200 Double Unders 

08-09-2015

Naughty Nancy

4 Rounds for time of:

600m Run

25 OH Squats (135/95lbs)

07-09-2015

EMOMx30

Odd: 3 Pull ups, 5 Pushups, 7 Squat

Even: 8-10 Burpees

05-09-2015

Deadlift (3-3-3-3-3)

Push Press (3-3-3-3-3)

In teams

Two Rounds for time

100m Farmers Carry (each)

100m Overhead Plate Carry (each)  

04-09-2015

Every 90'' for 15'

30 Double Unders

3 Power Snatch 50/30

03-09-2015

Tabata Double Unders

Max Box Jump 3min

Tabata Situp

Max Toes to bar 3min

Tabata Burpees (cals)

Max Wall Ball 3min

total reps on each movement.