Tuesday 300914

Posted on September 30, 2014 by mick.

3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell

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Monday 290914

Posted on September 29, 2014 by mick.

Bench press

2-2-2-2-2-2-2 reps

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Sunday 280914

Posted on September 28, 2014 by mick.

For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

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7am Class and Open Gym until 8am then Closed



Saturday 270914

Posted on September 27, 2014 by mick.

Rest Day

Mobility

Skill-Rope Climbing

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6&7am Class Open to 8am
9am and 4pm in the Park



Friday 260914

Posted on September 26, 2014 by mick.

5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups

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Thursday 250914

Posted on September 25, 2014 by mick.

5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensions

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Wednesday 240914

Posted on September 24, 2014 by mick.

Clean and jerk
1-1-1-1-1-1-1 reps

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Tuesday 230914

Posted on September 23, 2014 by mick.

Rest Day

Mobility

Skill – Pistol Squats

Catch up Day

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Monday 220914

Posted on September 22, 2014 by mick.

Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.

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Sunday 210914

Posted on September 21, 2014 by mick.

Snatch

1-1-1-1-1-1-1 reps

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7am Class Closed at 8am