21/18/15/12/9/6/3
Squat clean 95/65
Double-unders
Deadlift 185/115
Box jump 24/20
Scale 10/9/8/7/6/5/4/3/2/1
September 13, 2013
9/13/13
50 Hang cleans 95/65
50 Pull-ups
50 KB swings 53/35
Skill: Tabata Sit-ups/Floor wipers
Block Strength
8×2 Back squat
4×10 pistols
Endurance: 2 rounds run 1k
September 12, 2013
9/12/13
12 min AMRAP
4 HSPU (scale kb press)
8 Deadlift box step up
Skill: 10×3 front squat
Block strength
5×2 power clean 75%
3×5 bar muscle up
Endurance: Double tabata row (16 cycles)
September 11, 2013
Never Forget
“Glen”
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
September 10, 2013
9/10/13
Sprint 100m
This is not a mistake this is the first movement in the first round. The rest is will be determined by effort there will be more rounds and more movements, but I’m not telling what or how many
Block Strength
3×3 Deadlift
5×5 Hanging leg raise
5/4/3/2/1 Back squat
Endurance: 2 rounds row 1k rest time it took to complete
September 9, 2013
7/9/13
10 Rounds
3 T2B
5 Front squat (BW)
15 Double-unders
1 S2O (BW)
Skill: Double under
Block Strength
3×3 Strict press 80%
Pull-up max reps rest 3min (3 rounds)
Endurance: 5 rounds 100m sprint (rest is time it takes to walk back)
September 6, 2013
9/6/13
2 Rounds
15 Deadlift 225/145 (adv axel bar)
15 Pull-ups (adv C2B)
Run 250m (plate)
50 Sit-ups
10 Push press 135/95 (adv axel bar)
10 Pistols (adv 35/26)
Block Strength
3×5 Front squat 75%
5×10 Ring rows
Endurance: 3 Rounds Run 400m backwards rest 1 min
September 5, 2013
9/5/13
3 Rounds
15 Front squat 95/65
200 foot shuttle run
10 Power snatch
200 foot shuttle run
15 Back squat 95/65
200 foot shuttle run
Skill: 15min find a heavy triple power snatch
with every round the shuttle run increase round 1, 1 shuttle round 2, 2 shuttle and so on
Block Strength
3×5 Power clean 75%
5×5 Weighted ring dips
5×1 Clean and jerk
September 4, 2013
9/4/13
10/9/8/7/6/5/4/3/2/1
Man maker 15/10 adv 25/15
5 T2R
after every round of man maker’s complete 5 t2r
Skill: Run 1 mile for time
Block Strength
3×5 Deadlift 75%
3×5 Push jerk
Muscle up practice (adv 5 muscle up rest 2 min 4 rounds)
Endurance
3 Rounds: Run 250 Row 250 rest 2min
September 3, 2013
9/3/12
7x2min AMRAP
3 Power clean 185/135
6 Box jump overs 24/20
9 Bar hop burpees (lateral)
Skill: 10/8/6/4/2 Back squat
Block Strength
3×5 Strict press 75%
5×5 weighted ring pull-ups
5/4/3/2/1 split jerk
Endurance
Row 2k
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