September 2016

Friday September 30th 2016

Strength

Deadlift

3-3-3-3-3
 

Cash Out

Row Sprints:
2min On/2min off + 1min On/1min off + 30sec On/30sec off
Alternate in partners.

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Thursday September 29th 2016

Warm Up

DB Complex – with a light set of Dumbbells (25/15/10lbs)

6 Deadlift
6 Hang Power Clean
6 Front Squat
6 Push Press

Rest And Repeat Two More Times

 

Metcon

8 Min AMRAP

6 Front Rack Lunges (95/65lbs)
12 Deadlifts (95/65lbs)
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Wednesday September 28th 2016

Metcon

15 RFT

9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (75/45lbs)
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Tuesday September 27th 2016

Metcon

3 Power Snatch
Row 1k
5 Hang Power Snatch
Run 800m
7 Hang Power Snatch
Row 500m
9 Hang Power Snatch
Run 400m
 

20 Min Cap

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Monday September 26th 2016

Inversion Practice

Handstand Holds Against Wall
Shoulder Taps
Handstand Holds Feet Off Wall
Walk Around The Box
 
 

Metcon

5 Rds

Min 1: 10 HSPU or Strict Press
Min 2: 10 Strict Pull Ups or Strict Ring Pull Ups
Min 3: 10 HPC Unbroken
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Sunday September 25th 2016

Metcon

20 Min EMOM 

Alternating

Min 1 – 15/12 Calorie Row
Min 2 – 1 Round Cindy
Min 3 –15 Sit-ups
Min 4 – 10 Burpees
 
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Saturday September 24th 2016

Metcon

ZIMMERMAN

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

25 Min AMRAP

RX

11 CTB Pullups
2 Deadlifts (315/225lbs)
10 Handstand Push-ups

Scale #1

11 Pullups
2 Deadlifts (285/205lbs)
10 Handstand Push-ups

Scale #2

11 Ring Rows
2 Deadlifts 
10 DB Strict Press
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Friday September 23rd 2016

Metcon

50 Back Squat @ 2/3 Bodyweight

Every time you put the Bar down, you perform 10 Squat Thrusts

 

Rest 2min

 

40 Back Squat @ 3/4 Bodyweight

Every time you put the Bar down, you perform 10 Squat Thrusts

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Thursday September 22nd 2016

 

Metcon

2 Rds

32 Feet Anchored Sit Ups
16 Slam Balls
32 MB Clean + Wall Ball
16 Slam Ball
 

20 Min Cap

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Wednesday September 21st 2016

Metcon

5 Rds

Run 200m
5 Thrusters
Max set Jumping Chest to Bar Pullups
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