Oct 012014
 

A. 5 sets of:
Bench Press x3@31×2
Rest 30sec
Band Pull-Aparts x5@4042
Rest 30sec

B. 12 MIN EMOM:
1 Deadlift (Go heavy)
3 Box Jumps – 24/20
5 V-Ups

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Sep 302014
 

30 MIN AMRAP:
800m Run or 1000m Row
20 Walking Front-Rack Lunges w/ BB (Light Weight)
12 Push-Ups
6 Burpees

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Sep 292014
 

A. Take 10 MIN to build up to a heavy Back Squat

B. 1 set of: Max Rep Back Squats @ 85% of Todays Max @30×1

C. 10 MIN EMOM:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
(Choose a weight that allows you to move well)

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Sep 282014
 

A. Plank Complex:
30sec FLR
15sec Side Plank L
15sec Side Plank R
Rest 90sec
x4

B. 17min AMRAP:
12 Wall Balls (20/14)
30sec FLR
8 Pull-Ups
10 KB Swings unbroken
400m Run

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Sep 262014
 

18min AMRAP
In teams of two, complete as many alternating rounds of:
300m Run or 250m Row
14 Push Ups
7 Deadlifts

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Sep 252014
 

A. 4 Rounds for Time:
10 Burpees AFAP
200m Sprint
Rest 4 MIN

B. 3 Sets of:
KB Arm Curls x12 each arm
Rest 30sec
Tricep Pull-downs w/ Band x12
Rest 30sec

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