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Happy Halloween!!! (10.31.14)

14 Minutes of Work: 7 Minutes of Rest: 14 Minutes of Work 31 Push Presses 75/45 31 Ab Mat Sit Ups 31 Back Squats 75/45 31 Hand Release Push Ups 31 DB Power Snatch (Total Reps) 50/35 31 Wall Balls 20/14 31 Hang Power Cleans 75/45 31 Box Jumps 24/20 31 Deadlifts 75/45 31 Walking […]

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Thursday 10.30.14

A. 5 Sets of: 8-10 Back Squats   B. 1 Set @ 50% of Part A 30 Reps Back Squat   C. 4 Sets of: 8-10 Split Lunge Jumps per Side 12-15 DB RDL’s  

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Wednesday 10.29.14

A. 5 Sets of: 10 Bench Presses 10 Strict T2B *2-3 Minutes Rest   B. 4 Sets of: Max Reps Weighted/Elevated/Banded/Strict Push Ups 10-15 Hyperextensions *90 Seconds Rest   C. 10 Minute Partner AMRAP: 15 KB Swings 1.5/1 pood 30 DU’s

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Tuesday 10.28.14

A. 20 Minute EMOM: Odd: 3 Deadlifts + 6 Box Jumps (275/24, 175/20) Even: 3 Strict or C2B Pull Ups or 3 MU’s + 6 Burpees   B. 10 Minute AMRAP: Run to Fence n Back 10 Wall Balls 20/14

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Monday 10.27.14

A. 30 Minutes to Complete: Front Squats or Goblet Squats 5 Sets of 5 “or” 4 Sets of 8-10 3 Max Distance Broad Jumps   B. “Bad” Fran 9-15-21 Thrusters Pull Ups   C. Accumulate 3-5 Minutes Plank Hold

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Saturday 10.25.14

Coach Josh say…”Come in and work hard but most importantly don’t forget my coffee!”

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Friday 10.24.14

For Time: 50 Box Jumps 24/20 40 Calorie Row 30 Wall Balls 20/14 20 Power Cleans 185/125 10 Power Snatches 135/85 *5 Minute Rest* 10 Power Snatches 135/85 20 Power Cleans 185/125 30 Wall Balls 20/14 40 Calorie Row 50 Box Jumps 24/20

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Thursday 10.23.14

A. 25 Minutes: Work up to a HEAVY 5 Rep Back Squat   B. E2MOM for 12 Minutes: 5 Reps at 75% of Part A   C. 5 Sets of: 15-20 KB Front Rack Walking Lunges 1 Minute Plank/Boat/Hollow Rock Hold *1 Minute Rest    

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Wednesday 10.22.14

A. 6 Sets of: 5 Close Grip Pause Bench Presses 5 Weighted or 5 Second Negative Pull Ups *2-3 Minutes Rest   B. 4 Sets of: 12-15 Bent-Over DB Rows Max Reps Dips *2-3 Minutes Rest   C. 5 Minutes of: Max Reps Burpee Pull/Chin/Muscle Ups

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