Thursday 10/1/15

Skill work:

10:00 Handstand work

HS walks, headstands, hspu, wall walks

3 rounds of 3min AMRAP

(REST :90 between sets)

6- power cleans 135m/95w

4- front squats

2- push press

Wednesday 9/30/15

Strength:

5x3 position power clean

high hang, knee, floor

* increasing weight each set

Conditioning:

5 Rounds for Time:

200m run with med ball

12 russian twists

12 wall ball

12 push up on ball

Tuesday 9/29/15

Every 2:00 for 10 minutes:
Press- 3 reps

For Time:
10 Power snatch 115m/75w
20 burpee
30 step ups 24m/20w
40 kb swings 53m/35w
30 step ups
20 burpee
10 Power snatch

Monday 9/28/15

-Crossfit warm up

Strength:

Back Squat

1-1-1-1-1

*Work to a heavy single

Conditioning:

500m row time trial

Saturday 9/26/15

Teams of 2:
"Kelly"
5 rounds for time
400m run
30 box jumps
30 wall ball

**Partners split work

Friday 9/25

"AirForce"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Thursday 9/24/15

Skill work:
Pistols

Strength:
A.Push Press
 5-5-5-5-5
B. strict pull up
 5-5-5-5-5

rest as needed between sets

Conditioning:
Every 4 minutes for 5 sets:
400m run