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09 Oct 2014

100914

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1. Push Press
5 reps @ 65%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5 reps @ 75%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5+ reps @ 85%
Bent over barbell rows (strict – no momentum), 8-10 reps

2. Every 2 minutes for 16 minutes perform (8 rounds)
10 Burpees
3 Split Jerks @ 60% of best clean and jerk

08 Oct 2014

100814

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1. Snatch – work up to a max single (17 minutes)

2. Complete for time
30 Snatches @ 50% of above
20 Push Jerk (same weight)
15 Burpee box jumps
20 Push Jerk
30 Snatches

07 Oct 2014

100714

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Warm-up: 2k row

1. Row – 10 x 200m @ 85%, rest 1:00 between

2. AMRAP 8
15 KTE
15 Front Squat, 95/65

06 Oct 2014

100614

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1. Deadlift
5 reps @ 65%, rest 1:00
Ring Dips (AHAP), 4-8, rest 1:00
5 reps @ 75%, rest 1:00
Ring Dips (AHAP), 4-8, rest 2:00
5+ reps @ 85%, rest 1:00
Ring Dips (AHAP), 4-8

2. 3 Rounds for time
20 OH walking lunges, 45/25
15 OH Squats, 135/95
20 Unbroken Double Unders

05 Oct 2014

100514

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Complete with a partner for time, work can be split however the team prefers:

800m run
50 Back squats, 45/35
1000m row
50 STO, 45/35
300 Double Unders
50 Pull-ups
50 Burpees
50 GH Sit-ups

then both team members must run another 800m.

02 Oct 2014

100214

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1. Deadlift – 10 reps x 3 sets (touch and go) Can you hit more than 70% of 
your 1RM?

2. AMRAP 12 
20 Russian Swings, 24kg/16kg 
15 Push-ups 
10 Pull-ups

*Grinder Friday 10/3*

“Paul”

5 rounds for time 
50 Double Unders 
35 KTE’s 
185# OH carry 20 yards

01 Oct 2014

100114

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1. 1. Back squat 
5 @ 65% 
Ring push-ups x 8-10 – rest 2:00 
5 @ 75% 
Ring push-ups x 8-10 – rest 2:00 
5+ @ 85% 
Ring push-ups x 8-10

2. Tabata Squats (TEST)

3. 21-15-9 for time 
Thruster, 95/65 
Burpees

30 Sep 2014

093014

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Warm-up: 1 mile run

1. 6 x 200m (down to 400m turnaround and then jog back) @ 85% effort

2a. Front Rack Rear Foot Elevated Split Squats – 8 each leg x 3 sets 
2b. 30 Ball Slams x 3 sets 
rest 2:00

29 Sep 2014

092914

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Warm up and gymnastic strength work – for quality and 20 minute cap 
1a. 20 Squats x 2 sets 
1b. Strict Pull-ups, 3.3.3 x 2 sets 
1c. Ring Dips, 5.5.5 x 2 sets 
1d. Strict Toe2Bar, 5.5.5 x 2 sets 
1e. 10 lunges each leg x 2 sets 
1f. 10 Ring Rows (feet on box) x 2 sets 
1g. 12 Push-ups x 2 sets 
1h. 10 Back extension x 2 sets

then…

2. EMOM 15 
Snatch 1.1.1 @ 72%

28 Sep 2014

092814

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1. Partner Row 5k

2. Handstand balancing + midline (ABS) 
6 x :20-:30 hold HS 
Planks x 6 sets 
front – 20 sec 
side – 20 sec each


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