Saturday 16.09.10

Fitness
One person working at a time-
10 Minute AMRAP:
10 Burpees
10 Box Jumps, Step Down
10 Pull Ups W/ bar in rack
Rest 5 Minutes
+
10 Minute AMRAP:
10 Russian KB Swings, heavy
10 Goblet Squats
10 DB Snatches
Rest 5 Minutes
+
10 Minutes AMRAP:
10 Renegade Rows
10 DB push press
10 Side-to-side Ball Slams

Performance
One person working at a time-
10 Minute AMRAP:
10 Burpees
10 Box Jumps, Step down (30/24)
10 Pull Ups
Rest 5 Minutes
+
10 Minute AMRAP:
10 Russian KB Swings (70/53)
10 Goblet Squats (70/53)
10 DB Snatches (65/45)
Rest 5 Minutes
+
10 Minutes AMRAP:
10 Overhead Squats (95/65)
10 KB push press (53/35)
10 Toes-2-Bar

16.09.09

Fitness
A. Every 3 minutes x 5 sets
Power snatch- 1.1.1, Increase each set

B. Push press-
3×5, R90s
*Increase weight over last week

C. 4 rounds for time:
7 Russian KB swings, Heavy
9 Ball Slams
11 Push Ups (no knees)
*10 minute cap

Performance
A. Every 3 minutes x 5 sets
Power snatch- 1.1.1, Increase each set

B. Push Press-
3×5, R90s
*Increase weight over last week

C. 4 rounds for time:
5 Deadlifts (275/195)
7 Toes-to-bar
9 Renegade Rows (Body weight, No DBs)
*10 minute cap

16.09.08

A. EMOTM 6-
3 Snatch Balance
*light weight

B. Lowering straight legs Hollow Hold-
3×6-8, R60-90s

C. 30 Minute AMRAP- 45s on/15s off @ 70%
Air Squats
Russian KB swings
Bike calories
FLR on rings
DB hang Clean and Jerks

16.09.07

Fitness
A. Deadlift-
3×6-8, R90s
*Reset each rep, be patient between reps

B. Every 2 minutes x 10 sets-
10s Assault bike calories @ 100%

C. Band Pull-apart series- 3 sets

Performance
A. Deadlift-
3×7 @77%, R90s
*Reset each rep, be patient between reps

B. Every 2 minutes x 10 sets-
10s Assault bike calories @ 100%

C. Band Pull-apart super series- 3 sets