Saturday September 29, 2018

Aerobic Capacity
Two sets of:
3 min @ moderate pace
1 min @ fast pace
3 min @ easy pace
2 min @ moderate pace
30 sec @ faster pace
2 min @ easy pace
1 min @ moderate pace
15 sec @ max effort pace
1 min @ easy pace
Rest 1 min


Partner Workout
15 min AMRAP of:
50 Double Unders 
15 Toes to Bar
Alternate rounds with partner (partner does 10 Toes to Bar)

Friday September 28, 2018

5 min AMRAP of:
  8 alternating DB snatch, 70#
10 Burpees
12 Deadlift, 135#

Rest 5 min, 3 sets

3+14 (104 reps)
3+14 (104 reps)
3+13 (103 reps)

Wednesday September 26, 2018

Quickly work up to a heavy Cluster
+
For Time:
4,3,2,1,2,3,4
Cluster, 155
Bar Muscle Ups

Cluster = 255#
Metcon = 4:14

Tuesday September 25, 2018

10 min EMOM of:
odd) 10 Calorie Ski Erg
even) 10 Calorie Assault Bike
+
10 min EMOM of:
odd) 1 round of Macho Man, 205#
even) 3 Box Jumps, 36"
+
7 min AMRAP of:
50 Double Unders
10 Overhead Squats, 135#

Monday September 24, 2018

Speed Back Squat Work
Every 1 min for 10 min
2 Back Squats
4 sets @ 205#, 6 sets @ 225#
Set @ 205# = .67 m per second. 
Set @ 225# = .55 m per second. 
+
Every 3 min for 4 sets 
5 Unbroken Power Snatches (135,145,155,175)
15 Calorie Row
Times: 51 sec, 50 sec, 49 sec, 47 sec

Tuesday September 18- Saturday September 22

Tuesday September 18
Aerobic Capacity 2x1min run (1min out/1min back) 2x2min run (2min out/2min back) 2x3min run (3min out/3min back) 2x4min run (4min out/4min back) 2x5min run (5min out/5min back) Rest: 30sec b/t all reps Pacing: you pick your pacing for every set. Focus: developing your ability to "feel" pace. Run for the specified time, rest, and run back to your original starting point in the exact same amount of time. No looking at your watch until you reach your original starting point.

Wednesday September 19
4 rounds for time of: 5 Squat Cleans, 225# 25 Box Jumps, 24" + Death by: Strict toes to bar + Strict Pull up (1+1, 2+2, 3+3, etc)

Friday September 21
For time: Row, 2000 m 100 Alternating db snatch, 50# 20 Bar Muscle Ups

Saturday September 22
Two sets, on Assault Runner, of: 5 min @ easy 4 min @ easy moderate 3 min @ moderate 2 min @ moderate fast 1 min @ fast Rest 3 min + PG #DailyDose Back Squat 60/10, 70/8, 75/8, 80/8 + Front Squat 60/5, 65/5, 70/5*2

Monday September 17, 2018

For time: 50 Chest-to-bar Pull-ups 100 Overhead Squats, 75/55 lbs Ski 1000m complete the work in 30sec on, 30sec off format.
(13:14)
+
4 rounds of:
10 sec hollow hold
rest 10 sec
10 sec hollow rocks
rest 10 sec
10 v-ups 
rest as needed