September 2013

Monday, September 30th

Mascot - Daisy

 

Strength

10x5 DB Squat Clean - Rest 45 secs

 

Metcon

5 Rounds

10 KB SDHP

15 Wallballs

20 Sit Ups

 

Post load and time to comments.

 

Blog tags: 
Continue Reading

Saturday, September 28th

Strength 

Russian KB Swing

7x5

 

Metcon

15 Min AMRAP

14 G2O with Plate

12 Wall Balls

10 Russian Twists (ea side)

 

Post load and time to comments.

Continue Reading

Friday, September 27th

Skill Practice

Double unders

 

Strength

KB Bulgarian lunges 4 x 5 each leg

 

Metcon

As Many Rounds as Possible (AMRAP) in 15 minutes

14 OHL

12 DB Push Press

10 V-Ups

 

Post load and rounds to comments.

 

Blog tags: 
Continue Reading

Thursday, September 26th

Strength

KB/DB Suitcase Deadifts – 10x3 EMOM 

Accessory work –Banded good mornings 3x10

 

Metcon - Recovery Day 

20 Min Long Slow Run/Row

 

Post load to comments.

 

Blog tags: 
Continue Reading

Wednesday, September 25th

Gymnastic/Skill Practice 

Handstand practice 

  

Metcon

5 rounds for time

10 ring rows

10 sit ups

10 burpees

 

Post time in comments.

Continue Reading

Tuesday, September 24th

Strength

Strict Press Cluster Sets (8-6-4) x 3 @21X1 (same weight across)

 

Metcon

4 rounds of:

90 sec to complete 

20 OHL (with a plate)

6 push ups

In the remaining time as many air squats

60 second rest Between Rds

 

***Score is total # of air squats completed***

Blog tags: 
Continue Reading

Monday, September 23rd

Strength

Goblet Squat  10x5

 

Metcon

3 Rounds for time

20 Step Ups (10ea.)  
Bear Crawl – 100m
Jump Ropes 100 singles/50 DUs
200 Meter Run

 

Post time to comments. 

Blog tags: 
Continue Reading