(248) 860-2898

10/31/14

10/31/14
A.

Every 2 min, For 16 min:

Split Jerk x 1

B.

2 sets for max reps of:

Against a 6 minute running clock,

Row 1000 Meters

Back Squat x Max Reps

(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

Rest 3 min between sets.

10/30/14

10/30/14
A.

4 sets of:

Overhead Squat x 2-4 reps

Rest 2-3 minutes between sets

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Power Snatches (95/65#)

10 Box Jump Overs

10/29/14

10/29/14
A.

3 sets, not for time, of:

Turkish Get-ups x 2-3 reps (each arm)

Alternating Pistols x 6-8 reps each leg (weighted if possible)

Box Jumps x 12-15 reps (max height)

B.

5 sets of:

Against a two-minute running clock, complete:

3 Hang Cleans (135/95#)

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

Rest 2 minutes between sets.

10/28/14

10/28/14
A.

Take 15 minutes and build to a 3RM Deadlift

B.

7 Rounds for time of:

5 Deadlift*

5 Chest to Bar Pull-Ups

-rest 1 min after each round.

*load with 70% of today’s heavy triple from part A.

10/27/14

10/27/14
A.

4 sets of:

Push Press x 3-5 reps

Rest 90 seconds

Weighted Reverse-Grip Pull-Ups x 3-5 reps

Rest 90 seconds

B.

For time:

10 Wall Balls

1 Ring Dip

9 Wall Balls

2 Ring Dips

8 Wall Balls

3 Ring Dips

1 Wall Balls

10 Ring Dips

10/25/14

10/25/14
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200 Meter Run or Row

100 KB Swings

200 Air Squats

100 Burpees

1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

* reps can be scaled.

10/24/14

10/24/14
A.

3 sets of:

Front Rack Walking Lunges x 20 steps

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

B.

Tabata Row for Calories

Rest 60 seconds

Tabata Wall Balls

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Sit-Ups

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

10/23/14

10/23/14
A.

5 sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes

B.

4 rounds for time of:

10 Hang Power Snatch (115/75#)

20 Box Jumps

10/22/14

10/22/14
A.

5 sets of:

DB/KB Shoulder Press x 4-6 reps

Rest 60-90 seconds

Farmer’s Carry x 100 Meters

Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press 95/65#

10 Pull-ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

10 Kettlebell Swings 70/53#

5 Handstand Push-Ups

10/21/14

10/21/14
Strength/Skill

4 sets, not for time, of:

Pistols x 5 reps each leg

Rope Climb x 2

Double-Unders x 50 reps

Conditioning

3 rounds, for working time of:

25 Wall Balls

400 Meter Run

-rest 3 min.