9/21/2015 - 9/25/2015

MONDAY 9/21/2015

SKILL
KIPPING PULL UP OR
BUTTER FLY PU

STRENGTH
BACK SQUAT
Warm Up Sets..Then
70% of 90%1RM x 5
80% of 90% 1RM x 5
90% of 90% 1RM x 5+

METCON

AMRAP 20 MIN
400M RUN
10 C2B
15 PVC SIT UP
20 BOX JUMP (24/20)


TUESDAY 9/22/2015

SKILL
HAND STAND WALK/HOLD

STRENGTH
PRESS
Warm Up Sets..Then
70% of 90%1RM x 5
80% of 90% 1RM x 5
90% of 90% 1RM x 5+
METCON

NOT FOR TIME
2-2-2-2-2-2-2 JERK
FROM THE RACK
***JERK OR SPLIT JERK***
LAST 3-4 SETS ARE HVY.

REST AS NEEDED...
3 X 8-10 FACE PULLS
3 X 10 LAND MINES


WEDNESDAY 9/23/2015

METCON

23 Min Running Clock
3 RFT (0-7 MIN)
10 Thrusters (115/75)
30 Double Unders
Rest 1 Min
3 RFT (8-15 MIN)
10 OHS (115/75)
30 Double Unders
Rest 1 Min
3 RFT (16-23 MIN)
10 Squat Cleans (115/75)
30 Double Unders


THURSDAY 9/24/2015


SKILL
PISTOLS

STRENGTH
DEADLIFT
Warm Up Sets..Then
70% of 90%1RM x 5
80% of 90% 1RM x 5
90% of 90% 1RM x 5+

METCON

AMRAP 15 MIN
9 DL (225/135)
12 T2B
15 PUSH UPS

REST AS NEEDED THEN...
3 X 10 DIPS

FRIDAY 9/25/2015


SKILL
ROPE CLIMB
L-SITS

STRENGTH
FRONT SQUAT
Warm Up Sets..Then
70% of 90%1RM x 5
80% of 90% 1RM x 5
90% of 90% 1RM x 5+

METCON

10 MIN EMOM
100M SPRINTS

***REST 3 MIN THEN...

3 MIN MAX REPS OF
SNATCH (75/45)