September 2015

9/29/15 Tuesday

Strength:

Bench Press

3 Reps each at

65, 75, 85%, max reps at 95%

Strength Endurance:

160 Wall Squats

Conditioning:

Run 400 Meters

21 Burpees Over a Bar (OB)

21 GHD Situps

Run 300 meters

15 Burpees OB

15 GHD Situps

Run 200 meters

9 Burpees OB

9/28/15 Monday

Strength:

Back Squat 

3 reps each at 

65, 75, 85%, Max Reps @ 95%

 

1 Minute AMRAP 

Pullups

*any style and grip

Strength Enduracne:

155 Air Squats

Conditioning:

10-9-8-7-6-5-4-3-2-1 reps each of:

Deadlift 135/95

Push Press 135/95

9/24/15 Thursday

Strength:

Calf to Box Deadlift

Build to a 5 rep max

Barbell Bent Over Row 

4x6

*Go heavier than last week

Conditioning:

4 Rounds for time of:

Run 200 meters

15 Toes to Bar

5 Snatches 115/75

9/21/15 Monday

Strength:

Back Squat

5 @ 70%

3 @ 80%

Max Reps @ 90%

Strength Endurance:

130 Air squats Unboken

Skill Work:

20 Kipping/Butterfly Pullups Practice

Conditioning:

8 Min AMRAP of:

15 KB Swings 53/35

100ft Waiters Carry

15 Get Up Sit-ups

9/18/15 Friday

Strength:

Quickly build to 2 a rep max Front Squat

Strength Endurance:

125 Air Squats Unbroken

Conditioning:

21 - 15 - 9 reps for time of:

Deadlift 225/155

Burpees over the bar

 

9/17/15 Thursday

Strength:

15 Minute form work

Conditioning:

1 Round for time of:

10 Power Cleans 155/105

20 Box Jumps 24/20"

30 KB Snatches 

40 Wall Balls 20/14#

30 KB santches

20 Box Jumps 

10 Power Cleans

9/16/15 Wednesday

Strength Endurance:

120 Air Squats

Core/Midline:

3 x 8 Turkish Getups

Conditioning:

100 Mountain Climbers

100 Jumping Jacks

20 Med Ball Clean over the shoulder

10 HSPU

9/15/15 Tuesday

Strength Endurance:

115 Air Squats

Strength:

Bench Press

5 x 55%

5 x 65%

5 x 75%

5 x 85%

Conditioning:

1 Round for time of:

50 Burpees

40 Ring Rows

30 Weighted Situps

20 Box Jumps 24/20"

10 Muscle Ups

 

9/14/15 Monday

Barbell Strength:

EMOM for 10 Minutes

3 Power Cleans + 2 Front Squats + 1 Jerk @ 70% 1rm

Pullup Strength:

Complete the perscribed number of pullups unbroken until you can no longer keep up. Rest 10 seconds between each set.

Set 1 - 3

Set 2 - 6

Set 3 - 9

Set 4 - 12

Set 5 - 15

Set 6 - 18

Set 7 - 21

9/11/15 Friday

Strength:

Push Press Build to todays max

Strength Endurance:

100 PVC OH Squats

Core/Midline:

3 sets of Plank

1 Min on 1 Min off

Conditioning:

10-9-8-7-6-5-4-3-2-1 reps each of

Russian KB Swing 70/53

KB Step Back Lunges per leg

 
 
 
Share