Monthly Archives: September 2014

Wednesday 10.1.14

September 30th, 2014|

Strength Shoulder Press 8 @ 75% 1RM(0.9) 6 @ 85% 1RM(0.9) 3 @ 90% 1RM(0.9) Metcon 10min Amrap 200m Run 15 KB Swing(53/35) Record score [...]

Tuesday 9.30.14

September 29th, 2014|

Tuesday 9.30.14 Warm-up 400m Jog 5-10-15 Strict Pull-up Hand Stand Push-up Pistols 8min OTM 1 Power Snatch, 2 Hang Snatch, 3 Overhead Squat 8min AMRAP [...]

Monday 9.29.14

September 29th, 2014|

Monday 9.29.14 Back Squat 8 @ 75% 1RM(0.9) 6 @ 85% 1RM(0.9) 3 @ 90% 1RM(0.9) For Reps 4mins 5 Pull-up 10 Push-up 15 Air [...]

Friday 9.26.14

September 25th, 2014|

Friday 9.19.14 Bench Press 6 x 70% 1RM(0.9) 6 x 80% 1RM(0.9) 6 x 85% 1RM(0.9) 20min AMRAP 400m Run 10(5/leg) Front Rack Lunge(95/65) 10 [...]

Thursday 9.25.14

September 24th, 2014|

Thursday 9.25.14 8min OTM Evens: 20sec L-Sit Hold Odds: Max Rep Rope Climb(15') 4RFT 500m Row 10(5/arm) DB Snatch(75/35) 20 Double Under

Wednesday 9.24.14

September 23rd, 2014|

Wednesday 9.24.14 Shoulder Press 6 x 70% 1RM(0.9) 6 x 80% 1RM(0.9) 6 x 85% 1RM(0.9) For Time 30-20-10 HR Push-up Front Squat(135/95)

Tuesday 9.23.14

September 22nd, 2014|

Tuesday 9.16.14 10min OTM Evens: Power Clean + Hang Clean x 2 Odds: 8 Ring Row 12min AMRAP 10 Toes To Bar 10 Burpee Pull-up [...]

Monday 9.22.14

September 21st, 2014|

Monday 9.22.14 Back Squat 6 x 70% 1RM(0.9) 6 x 80% 1RM(0.9) 6 x 85% 1RM(0.9) For Time: 21-15-9 Push Press(115/75) Squat Box Jump(24/20)

9.19.14

September 18th, 2014|

Friday 9.19.14 Deadlift 6 x 65% 1RM(0.9) 6 x 75% 1RM(0.9) 6 x 80% 1RM(0.9) “Kalsu” Start with 5 burpees Do 100 Thrusters, every minute [...]

Thursday 9.18.14

September 17th, 2014|

Thursday 9.18.14 8min OTM Evens: 12 Ring Dips Odds: 8 Toes to bar 4RFT 10 Power Snatch (75/55) https://www.youtube.com/watch?v=v3vsfL5MOEQ 5 Burpee Box Jump(30/24) 150m [...]

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