Friday 311014

Posted on October 31, 2014 by mick.

21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches

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Thursday 301014

Posted on October 30, 2014 by mick.

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

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Wednesday 291014

Posted on October 29, 2014 by mick.

Rest Day

Mobility

Passive Testing

Catch up day

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Tuesday 281014

Posted on October 28, 2014 by mick.

Push Jerk

3-3-3-3-3 reps

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Monday 271014

Posted on October 27, 2014 by mick.

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

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Sunday 261014

Posted on October 26, 2014 by mick.

Abbate

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

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7am Class Closed at 8am



Saturday 251014

Posted on October 25, 2014 by mick.

Rest Day

Mobility

Skill – Running

Catch up Day

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6am and 7am Class. 9am and 4pm Classes Cancelled.



Friday 241014

Posted on October 24, 2014 by mick.

Complete as many rounds as possible in 10 minutes of:
10 GHD sit-ups
15 push-ups
10 GHD sit-ups
30 squats

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Thursday 231014

Posted on October 23, 2014 by mick.

Complete as many rounds as possible in 10 minutes of:
10 triple-unders
1.5-pood kettlebell swings, 15 reps
20 walking lunges

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Wednesday 221014

Posted on October 22, 2014 by mick.

Deadlift

5-5-5-5-5 reps

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