Ryan & Janel 140904

Part I: Death By Pull-Ups

w/complementary 1 red band.

Part II: Conditioning

Running Against the Clock

Tim 140904

Part I: Strict Muscle-Up Practice

A1: 5 x 3 Weighted Ring Pull-Ups w/1" Pause

Part II: 3 x 3 Double Pause Front Squats

5" Pause Rock Bottom, 3" Pause Half Way Up

Part III: "Fire in the Hole"

2 Rounds

Row 20 Cals

20 Barf

20 (Hang Power Cleans 115 or FS 135)  YOU CHOOSE

Rest 6 Minutes Between Rounds

Anthony & Danielle 140904

Part I: 1 More Day

A1: 5 x 3 Weighted Ring Pull-Ups w/1" Pause

A2: 5 x 3 Weight Ring Dips/Stand Dips Starting From Bottom Position 

Part II: Conditioning

5 Rounds Against a 3 Minute Running Clock

1 Lap 10 TTB/K2E

Ryan & Janel 140903

Part I: Nasty Squat

5×3 Double Pause Front Squats, 

Pause for 5 seconds at the bottom and 3 seconds half way up

Part II: Kettlebell Hell

12 Min AMRAP

1 Farmer's Carry 53/35

2 Goblet Squats

3 KB Swings

Add 1 Rep Every Round

Part III: Plank

40" Plank

40" Side Plank R

40" Prone

40" Side Plank L

Anthony & Danielle 140903

Part I: Beat Up, But Not Broken

A1: 4×8 DB Forearm Curl

A2: 4×8 DB Bicep Curl 

(You read this right)

A3: 4×8 DB Front Raise

Part II: Conditioning

2 Rounds of 1/2 Tabata @ Each Station

Wall Balls

Box Jumps/Step-ups

Handstand Hold/Dumbell Press

SU/DUs

Part III: Plank

40" Plank

40" Side Plank R

40" Prone

40" Side Plank L

Anthony & Danielle 140902

Warm-Up
Du's & Med Ball Pick - Ups
Shoulder M.O.B. w/Bands
Shoulder Retractions on Bar

Part I: Press

Bench Press 

   Set 1 – 5 reps @ 68%  

  Set 2 – 3 reps @ 78% 

Set 3 – 1 rep @ 88% 

  Set 4 – 3 reps @ 88% 

  Set 5 – 2 reps @ 93% 

Set 6 – 1 rep @ 98% 

  Set 7 – 8 reps @ 86% 

 Set 8 – 8 reps @ 86%

Death By Pull-Ups

Part II: Conditioning

4 Rounds

30" Max Effort A.D.

Strictly 30" Rest

1 Min Row Max Cals

100m Sandbag Sprint 75/Heavy Prowler Push (Both Feet on the Ground)

Sandbag Carry Back/"Rest"

Actually Rest 1 Min

Anthony 140829

Part I: "Push-it"

Bench Press

1 x 5 @ 65%

1 x 3 @ 75%

1 x 1 @ 85%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

1 x 8 @ 80%

1 x 8 @ 80%

Strict Press

10 Min EMOM

Strict Press 1 Rep

55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

10 Min EMOM

1 Push Press

Part II: Conditioning

Against a 2 Min Clock

200m  Run, Max HSPU/Strict Press

Against a 3 Min Clock

400m Run, Max Ring Rows

Against a 6 Min Clock

Run 600m Sit-Ups, K2E

Against a 8 Min Clock

Run 800m, Weighted Step-ups