Tuesday, 10/21/14

DE Box Squat: 8 x 2, 60 + bands

Sumo DL: heavy triple, then 1 x 10

Yoke Walk: 4 x 12m

Reverse Hyper: 4 x 10-12

AMRAP 8:

10 Box Squat Supermans

12 TTB's

15 Box Jumps

Thursday, 10/9/14

Speed Bench: 9 x 3, 40-50% + bands (OTM)

CG 3 Boardless Bench: heavy 3, then 3-4 x 8

CS Rows: 4 x 8

Push-Press: 4 x 5

A1. Tri's: 4 x 10

A2. Bi's: 4 x 10

A3. Abs: 4 x 30

Thursday, 10/2/14

Speed Bench: 9 x 3, 40-50% + bands

A1. CG Bench 3-4 x 8, 30s rest

A2. NG Chest Supported Rows: 3-4 x 8

4-5 rounds:

Max Rope Climbs in 60s

Rest 60s

Max DB Clean & Press in 60s

Rest 60s

Monday, 9/29/14

ME Bench: 1RM

RS Press: heavy double, then 3 x 10

(60s rest)

A1. DB Bench: 3-4 x 10

A2. Bent Over Rows: 3-4 x 10

AMRAP 12:

5 Pull-ups 

10 Wallball Ball Throws (no squat)

15 V-ups

Friday, 9/26/14

ME Squat + bands down: 1RM

Farmers Walk: up to a heavy 10-15m

A1. Inverse Curl: 3-4 x 12

A2. Reverse Hyper: 3-4 x 12

AMRAP 12:

12 Box Squat Supermans

12 Push-ups

12 Hovers, V's, Bikes

Thursday, 9/25/14

Speed Bench: 9 x 3, 40-50% + bands, OTM

A1. CG Bench: 3-4 x 10, rest 30s

A2. CG Chest Supported Rows: 3-4 x 10, rest 30s

6 RFT:

10 Push-Press

10 Dips

10 TTB's

10 V-ups

Tuesday, 9/23/14

DE Box Squat: 12 x 2, 50% + bands (OTM)

Speed DL: 8 x 2, 60-70% + bands (OTM)

Front Squat: 3-4 x 12, rest 60s between

45 Degree Back Extensions: 3-4 x 12, rest 60s

5 RFT:

60m Farmers Walk

40m Backwards Sled Drag

10 No Push-up burpees

Monday, 9/22/14

ME Push-Press: 1RM

RS Press: heavy triple, then 3 x 12

A1. DB Bench: 3-4 x 12

A2. Ring Rows: 3-4 x 12

AMRAP 10:

5 Stone GTOH, or ball slams

10 Sit-ups

5m, 10m, 15m Shuttle Sprint

--Rest 30s

Friday, 9/19/14

ME Box Squat + bands up: 1RM

Zercher Carry: up to a heavy 10-15m

A1. Reverse Hyper: 3-4 x 12

A2. Inverse Curl: 3-4 x 12

For Time:

75 Wallballs

150 Sit- ups

*Break up as needed

Thursday, 9/18/14

Speed Bench: 9 x 3, 40-50% + bands, OTM

A1. CG Bench: 3-4 x 12, rest 30s

A2. CG Chest Supported Rows: 3-4 x 12, rest 30s

Partner Bag Work:

B1. Chest Throws: 3-4 x 20

B2. Pull-over throws: 3-4 x 12

Tricep Walk:

2 x per leg, 5 hurdles, 3-5 push-ups after each.