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24 Oct 2013

102513

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1. Overhead Squat – 5×5

2. TEST – 1000m row

3. Midline assistance work

23 Oct 2013

102413

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1. 5xAMRAP 4minutes
10 Knee to elbows
10 Thruster, 75/55

rest 1:00 between rounds

2. 2 Hang power snatch + 2 Tall squat snatch – 7 sets

22 Oct 2013

102313

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1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25

2. Midline assistance work

21 Oct 2013

102213

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1. 5 x AMRAP 3 minutes
10 Burpees
10 Overhead Swings, 24kg/16kg

rest 1:00, add :15 to rest each round

2. Push press – 3×5

20 Oct 2013

102113

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1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″

2. Snatch – 5×2

3. Midline assistance

19 Oct 2013

102013

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1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat 

score is sum of lifts

2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups

Men start first, then women. Athletes can’t advance stations until station in front is clear.

18 Oct 2013

101913

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1. AMRAP 20
20 Power snatch, 75#/55#
1 rope climb

add 1 rope climb each round

2A. Skin the cat – 3×10
2B. Back lever – 7×1

17 Oct 2013

101813

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1. Back Squat – 3×10 (compare to 10/4)

2. “Nancy”
5 rounds for time
Run 400m
15 Overhead squats, 95#/65#

16 Oct 2013

101713

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1. 21-15-9 for time
Shoulder Press, 95#/65#
Sumo deadlift high pull, 95#/65#

2. EMOM 15
2 Clean + 1 Push Jerk

15 Oct 2013

101613

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1. AMRAP 15
Run 800m
Max pull-ups

2A. Skin the cat – 3×7
2B. Back lever – 5×1


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