Tactical lunge per leg
Around the world per direction
Kettlebell swing
Figure 8 per direction
Goblet clean
Park run

10,9,8,7,6,5,4,3,2,1

30 min cap
Finished early? Bonus round of 10

DT 40kg. Jokaisen kierroksen välissä 200m juoksua

2 rounds of
20 power snatch 35kg
20 burpee

2 rounds of
20 Push jerk 40 kg
20 single leg V-UP

2 rounds of
20 squat cleans 50kg
20 burpee

2 rounds of
20 cal row
20 single leg V-UP

Time Cap 45 min

3 rounds for quality
15 pike ups w/ sliders
15 knees to chest w/ sliders
15 leg lifts

Rest day, total workouts of the week 12 hours, x 9

Metcon: ma, ke
Aer: ma, ke, to, pe 30+30+50+40+40 = 3 h 10 min
Squat: 950 kg

Gymnastics:
CTB 15
Pull up -
TTB 55
HSPU -

MU ti, pe, la 17
BMU ma 11
Bfly ma
HSW ma, ke, pe

Sleep 3/7
Avg. time to bed 22:50

5 rounds for time:
20 KBS
20 sit ups
20 S20H

Total 105 min

2 sets of: 10 OH walking lunges 15 kg, 10 T2B, 5 jumps, 10 abs, 10 backs
mobility

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep > power snatch
Build over the course of the 5 sets to a heavy single.
20 25 30 32.5 35

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

D.
Five rounds for time of: > 3 rounds
6 Squat Snatches (135/95 lbs) = 43 kg > 35 kg
12 Overhead Walking Lunges (135/95 lbs) > 35 kg
12 Chest-to-Bar Pull-Ups
Result: 6.56, 6.18, 5.45 = 19.00

Total 120 min
5 min of rowing, mobility
Skillwork: BMU practice for 10-15 min
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 3
Minute 2 – Handstand Walk x 15-20 Meters > practice
Minute 3 – Unbroken Double-Unders x 50 reps > 40

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

C.
Every 5 minutes, for 25 minutes: > 8 minutes, for 32 minutes:
Row 500 Meters 2.06.9-2.08.9
15 Strict Handstand Push-Ups > 10 reps kipping, 5 x abmat + 10 kg plates, 5 x abmat
20 Ring Dips > 10

Results: 6.30, 6.50, 7.50, 8.00 (1 ring dip)
Avg/max HR 159/189

D.
For time:
40 pull ups (12/min EMOM, 6x6+4)
3.06

500m row

Total 105 min
3 sets of: 200 m row, 6 HSPU, 8 T2B, 10 lunges
Skillwork:
BMU practice for 25 min

September 15 A.
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
3x20 2x25 2x30 35 37.5 40

September 16 A.
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311 > normal OHS, no tempo
30 35 37.5 40 42.5
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 > weighted pull up, no tempo
3x7.5 4x10 4x10 4x10 4x10
Rest 90 seconds

September 12 A.
A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

500 m row
2 sets of:
10 GHD hip extensions @ 1013
15 GHD sit ups @ 1010

Total 90 min
5 min of assault bike. 5 push ups, 10 air squat, 10 abs, 10 backs
mobility
3 sets of:
15 wall ball 6/9 kg, 10 T2B. 8 burpee box jump overs
Skillwork: muscle up practice for 20 min

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups 8 + 7
Result: 45
Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups 8+4+3
Result: 30

Compare results to August 8 2014 (done 11.5.2014): 45 + 35 > - 5 reps today