9.7.11

WARMUP

2 Rounds:

200m run
10 Deck Squats
10 Scap Pushups

STRENGTH/SKILL

Hang Snatch x 3

Max Ring Dips
Farmers Walk/side

METCON

As much as you can complete in 6min:

20 Squat Cleans (95lbs)
20 Toes to Bars
Row

(completed cleans, toes to bars, and 246m row)
-----

additional workout:4 300m Row Sprints w/ 2-3 min rest

9.6.11

WARMUP

2 Rounds:

200m Ski
10 Deck Squats
2 Cast Wall Walks

STRENGTH/SKILL

Back Squat x 8

Handstand Walk for Distance x 3
Pallof Press x 30 sec/side

(95lbs, 145lbs)

METCON

AMRAP 12 min:

7 Pullups (CTB)
14 MedBall Bar Toss Overs
21 Double Unders

(3rds +  7PU+12med ball)
-----

additional workout:row 1000m as fast as possible
(3:40)

9.5.11

Gym closed/ third rest day?!
(was pretty active at least the previous 2 days helping with Faction Games)

9.4.11

Faction Games/ rest day

9.3.11

Faction Games/ Rest day

9.2.11

WARMUP

200m Row

200m Run
10 Squats
10 KB Snatches/Side
10 Windmills/side

METCON

500m Row

12 Pushups(games style)
21 KB Swings (53/35#)
200m Run
12 Pushups
21 KB Swings
200m Run
12 Pushups
21 KB Swings
500m Row

(17:33)

9.1.11

WARMUP

400M Run

2 Rounds

5 Deck Squats
10 Ring Rows
10 PVC Goodmornings

STRENGTH/SKILL

RFESS x 3/side

Ring Pullup/MU max reps
L-Sit max time

(4 rounds + RFESS)
(RFESS weight= 26lbs KB/hand)
(3 ring pullups)
(avg L-Sit time = 10sec)

METCON

21-15-9

Deadlift (135#)
Toes to Bar

(7:33)