9-30-13

Strength: Weighted chins
5x5 with 60 sec rest between sets.
Your choice to do all 5 sets at same weight, or ascending weight.

Conditioning: RUN
8 sets of:
Run 400m
rest 2 min b/w sets

Cool Down:
FLR (Front Lean and Rest, aka Push Up position)
5x 1 min
Add weight on your back to make more challenging

9-28 and 9-29-2013

Weekend Time. Enjoy.

9-27-13

Strength

5 Sets:

Push Press x 3-4 reps

rest 2-3 min

WOD

EMOM for 10 min:

Odd - Power Clean 135 lbs x 5

Even - Ring Dips x 10

9-26-13

WOD

For time:

30 Cals on the Rower

30 Thrusters 95lbs

3 Rope Climbs

30 1.5 pd KB Swings

20 Cals on the Rower

20 Thrusters 115 lbs

3 Rope Climbs

20 KB Swings

10 Cals on the Rower

10 Thrusters 135lbs

1 Rope Climb 

10 KB swings

9-25-13

GO PLAY A SPORT!

or...

Recovery 5K Run

9-24-13

Strength

4 Sets:

Front Squat x 3-4 reps

rest 20 sec

Pull Ups x 15

rest 3 min

WOD

EMOM for 10 min:

Even min - 2 heavy HSC

Odd min - 10 T2B

then...

Accumulate 3 min in Plank position on rings

9-23-13

Strength
4 Sets:
Deadlift x 4-6 reps
rest 20 sec
HSPU max reps
rest 3 min

WOD
3 Sets for max reps:
45 sec of KB swings
rest 15 sec
45 sec of Double Unders
rest 15 sec
45 Sec of Push Press 95 lb
rest 15 sec