9/14/2015 - 9/18/2015

Monday 9/14/2015

Strength
Back Squat
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5+

METCON
"Cindy"
AMRAP 20 Min
5 x Pull Up
10 x Push Up
15 x Squat


Tuesday 9/15/2015

Strength
Press
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5+

METCON
AMRAP 12 min
10 S2O (115/75)
10 Weighted Step Ups (45/25 Plates)

*Rest 3-5 min and then on your own do...
3 x 10 Landmines


Wednesday 9/16/2015

2 Rounds for Time
400m Run
12 Weighted Lunges (135/95)
16 Hang Cleans
24 T2B



Thursday 9/17/2015

Strength
Deadlift
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5+

METCON

Max Reps in 15 Min
400m Farmers Carry (45/25 Plate)
150 DU
Max HSPU

Rest 3-5 Min then on your own do...
3 x 10 Dips (utilize bullhorns, boxes, paralletes, rings, etc)
3 x 10 Face Pulls with Band


Friday 9/18/2015

Strength
Front Squat
65% of 90% 1RM x 5
75% of 90% 1RM x 5
85% of 90% 1RM x 5+

METCON

Buy in 500m Row

Then 3 Rounds for Time
10 Snatch (135/95)
12 Chest to Bar
10 Front Squat (135/95)

* will stagger start times for larger classes