A.

E2MOM x 18

*20 cossack squats

*20 ring rows

*side planks, 45 seconds each

B. 

6 min AMRAP

*5 burpees

*100m sprint

C. (optional)

*pick a skill to work on: kipping, DUs, HS, C&J, snatch, etc.

A.

3 rounds (12 mins.)

*weighted plank x 30 seconds

*wall sit x 1 min.

*support hold x 30 seconds (rings, boxes, GHD bars)

B.

TBT – Sept. 17, 2012

12 min. AMRAP

*3 C&J 135/95

*9 box JUMPS 20/14

*100m run

Must jump for Rx.  Note box heights!

KB Blackjack –ish

*17 KB swings 50/35

*1 sit-up

*16 KB swings

*2 sit-ups

*15 KB swings

*3 sit-ups

….

*1 KB swing

*17 sit-ups

A.

3 rounds

*8 front squats

*8/8 KB press

*100m farmer carry

rest 45-60 seconds btwn sets

B.

12 min. AMRAP

*6 push press 95/65

*6 push-ups

*12 GHDs  - full ROM

**If you can’t or don’t want to do full ROM GHDs, do v-ups or sit-ups.**

Weekly Warm-Up

**PVC Warm-up

*10 PVC OHS
*10 Push-Ups 

*walking quad pulls

*broad jumps
*10 Ring Rows

*Bear Crawl (straight leg)

*200m row

A.

10 mins.

*est. heavy clean

B.

5 rounds

*10 hang cleans 115/75 H135/95

*15 box overs 24/20

*20 sit-ups

A. 

12 mins.

*est. heavy push press

B.

6 rounds

*100m run

*10 wall balls 20/14

*5 C2B pull-ups (scale with jumping pull-ups, no bands)

A.

EMOM x 12

*6 deadlifts

*5/5 KB press

*100m farmer carry

B. TBT – Aug. 30, 2012

EMOM x 15

*3 hang cleans

*20 mt. climbers

No Rx, increase weight as able. Score = # of rounds at heaviest weight.

A.

TABATA (4 rounds each)

*plank hold

*mt. climbers

*hollow hold

*sit-ups

*super man hold

*supermans

*side plank

*Russian twists (no equipment)

score = total reps

B.

8 Rounds

*50m sprint

*50m walk

(not for time, but do not stop moving)

A.

21-15-9

*cal row

*OH lunges 35/25

*plank to elbows

B.

4 rounds

*200m run

*30 second rest

Weekly Warm-Up

*PVC warm-up

*30 unders (doubles or singles)

*lateral plank walk

*10 hollow rocks

*30 unders

*lateral plank walk (switch sides)

*10 supermans

*Samson lunges

A.

3 Rounds

*back squats x 10

*10/10 glute bridges

*10/10 KB row

rest 45-60 seconds btwn. sets

B.

*150 KB swings...