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



Saturday 200914

Posted on September 20, 2014 by mick.

The Seven
7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

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6&7am Class Open to 8am
9am and 4pm in the Park (meet @CFX)



Friday 190914

Posted on September 19, 2014 by mick.

Rest Day

Mobility

Skill – HSPU

Catch Up Day

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Thursday 180914

Posted on September 18, 2014 by mick.

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-foot L-sit rope climb, 1 ascent

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Wednesday 170914

Posted on September 17, 2014 by mick.

For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

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Tuesday 160914

Posted on September 16, 2014 by mick.

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

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Monday 150914

Posted on September 15, 2014 by mick.

Rest Day

Mobility

Skill – GHD

Catch up day

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Sunday 140914

Posted on September 14, 2014 by mick.

Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim – 200m Run
10 push-ups
15 squats

7am Class
Open Gym to 10am
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Saturday 130914

Posted on September 13, 2014 by mick.

Clean and jerk
3-3-3-3-3 reps

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