Strength:
A1. Press 5,5,amrap (65, 75, 85%)
                                 (60, 70, 80lb)
A2. Pullup amrap x3

Metcon:
PT Test
2 min pushup
rest 1 min
2 min situp
rest 1 min
2 mile run

60 pushups
50 situps
16:05 run

Strength:
3 step Power Clean x5
65, 70, 75, 80 ,85

Metcon:
3 min amrap HSPU
1 min amrap KB (35lb)
2 min amrap HSPU
2 min amrap KB
1 min amrap HSPU
3 min amrap KB

HSPU - 52
KB - 125

Endurance:
run 800 x 2

Strength:
5,5,amrap(8) Front squats at 65,75, 85%
105, 110, 125

Metcon:
10 min amrap
6 hang cleans - 75lb
12 pullups
24 double unders

3 rounds

Endurance:
run 200m, 400m, 800m x2
rest same time as run

Thursday, September 23

Strength:
1 rep max Press - 95lb

Metcon:
Tabata pushups - 10 (lowest rep)
Tabata situps - 11

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans
30 Wall ball shots
Rope climb (sub 10 pullups)

Personal note: I f 'ing hate double unders

Strength:
Front squat
find 3 rep max - 135lb

Metcon:
5 rounds
5 front squats (85lb)
10 burpees

Time: 6:30

Endurance:
run 1 mile
rest 3 min
run 800m

Strength:
5x3 pullups

Metcon:
5 rounds
max rep pullups
run 400m
rest 90 sec

Endurance:
Run 1 min, rest 1 min, run 50 sec, 40, 30, 20, 10

Fight Gone Bad 5

3 rounds - 1 minute at each station
Wall balls
SDLHP
Box jumps
Push press
Row
rest 1 minutes

261

Strength:
5x10 SDLHP (65, 70, 70, 75, 75)

Metcon:
15 minutes
run and jump rope
3 rounds - 1 min jr, 800m run

Endurance:
row 250m x3

Strength:
3x10 pullups
(3 unbanded/7 banded)

Metcon:
5 rounds
15 wall balls - 15lb
200m row
rest 45 sec

Time:11:27

Endurance:
2x800m at 100%

Strength:
5x5 Press (65,70,75,80,85)

Metcon:
5 rounds
15 push press -65lb
60 sec box jumps
(147)

Endurance:
Tabata Mile
(8:20)

Strength:
5x5 ring dips
Got my first unbanded ring dips!
3/2 (unbanded/banded) x3
2/3 (unbanded/banded) x2

Metcon:
4 minute amrap
10 sdlhp 55lb
10 bar rollout
2 min rest
x3

8.5 rounds

Strength:
A1. Front Squats  5x5 - 115lb
A2. Pullups 5x9 - thin band

Metcon:
1000m row
Time: 4:19

A1. 5x5 press (55,65,70,70,75)
A2. 5x15 kettle bell (35,35,40,40,40)

100 situps
50 back extensions



9/7/10
Strength:
Weighted Lunges
3 x 6/leg; rest 90 sec - 30lb weights
 
Metcon:
5 rounds
10 pullups (tan band)
60 sec amrap box jumps (147)


9/6/10
Team WOD
800m run
60 tire flips
600 jump rope
300 burpees

Strength:
5x5 front squats 32x0 - 115lb

Metcon:
5 rounds
5 burpees
10 situps
15 squats

Time: 4:58

Endurance:
4X
200m run
100m back peddle