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04 Oct 2013

100513

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1. AMRAP 15
200m Run
15 Power Snatch, 115/75
15 Burpees

2. Push Press – 3×10 (straight sets)

04 Oct 2013

100413

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1. “Diane”
21-15-9
225#/155# Deadlift
Handstand Push ups

2. Back Squat – 3×10 (straight sets)

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Wednesday
Advanced – EMOM 10 CTB Pull-ups

02 Oct 2013

100313

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1. For time each round
5x500m run (2:00 cap)
rest 2:00 

2. EMOM 12 – 2 Clean + 1 Jerk (moderate weight)

01 Oct 2013

100213

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1. For time
Row 2k
15 Bench Press, 135#/95#
Row 1k
10 Bench Press, 185#/125#
Row 500m
5 Bench Press, 225#/155#

2. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Monday
Advanced – EMOM 10 CTB Pull-ups

30 Sep 2013

100113

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1. AMRAP 20
20 Wallball Shots 10′ target, 20#/14#
20 DB Power Snatch, 55#/35#

2. Press – 3 x10 (straight sets)

30 Sep 2013

093013

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1. 21-15-9
Double Unders
Power Snatch, 95#/65#
Knee to elbows

2. Power Clean – 6 x 3 ascending weight

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) 
Advanced – EMOM 10 CTB Pull-ups

27 Sep 2013

092813

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1. Thruster Ladder
With a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be cleaned from the ground to begin each round.

2. Back Squat – 3×10 (straight sets)

26 Sep 2013

092713

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1. Deadlift – 3×10 (straight sets)

2. “Jack”
AMRAP 20
115#/75# Push press, 10 reps
24kg/16kg Swings, 10 reps
24″/20″ Box Jumps, 10 reps

3. EMOM 10 – Handstand Push-ups
If you completed all of your reps on Wednesday then increase by one rep per round

25 Sep 2013

092613

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1. Complete reps of 20-10-6 for time…

Begin each round with a 500m run
155#/125# Front Lunge
Pull-ups

2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)

24 Sep 2013

092513

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1. AMRAP 15
10 Deadlift, 225#/155#
10 AbMat Sit-ups

2. 10 EMOM Handstand Push-ups
If you completed all of your reps on Monday then increase by one rep per round

3. Midline work (your choice)


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  • David Kemp

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