9/30/15

Strength

Back Squat (use 90% of your 1 rep max as your training max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
Perform 5 Box Jumps after first 3 set
WOD

9-15-21 reps for time:
Overhead Squats (95)(63)
Toes to Bar
Complete a 20yd shuttle sprint after the set of 9, 15, and 21

9/29/15

Gymnastics

EMOTM for 10 minutes:
4 Strict Pullups, 10 second Chin-Up Hold, or 2 Negative Pullups
WOD

3 x 5 minute AMRAPs. Start where you left off in the previous round:
50 Double-Unders
25 KB Swings (55)(35)

9/28/15

Strength Shoulder Press (use 90% of your 1 rep max as your training max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
Perform 10 Bent Over Barbell Rows after first 3 sets using 30% of Deadlift max
WOD 6 rounds for time:
10 Pistols (scale to single leg box squats)
10 Ring Dips (scale up to 5 Muscle-Ups)

9/23/15

Strength

Snatch (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
Perform single arm pushup plank for 20 seconds each side after first 3 sets
WOD

For time:
50 DB Hang Snatch (50)(35)
50 Wall Balls
50 DB Hang Snatch (50)(35)

9/21/15

Strength: Front Squat (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 Jumping Lunges after first 3 sets
WOD: For time:
10 Lateral Burpees
30 Hang Power Cleans (95)(63)
20 Lateral Burpees
20 Hang Power Cleans (115)(73)
30 Lateral Burpees
10 Hang Power Cleans (135)(83)

9/18/15

Strength:Floor Press (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 second chin-up hold after all sets
WOD:4 x 3 minute work/1:30 minute rest:
Run 400m
in time remaining complete as many Double-Unders as possible. Score it total double-unders for all 4 sets

CT1 in Dundurn this weekend.

Sept/16/15

Strength: Clean & Jerk (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
Perform 5 Box Jumps after first 4 sets
WOD: For time:
80yd Sled Push (135)(90)
40 Shoulder to Overhead (115)(73)
20 Front Squats (115)(73)
Band Face Pulls
5 x 10 reps