Tuesday 9-9-14

"AMANDA"

9-7-5

Muscle up

Squat Snatch 

Monday 9-8-14

EMOM 30 MIN (Alternating between each movement)
Row for Calories (9 for ladies and 15 for guys)
12 unbroken wall balls (20#/14#)
   *every time you break up the wall balls immediately add 2 more to the set
10 Alternating Dumbbell snatches (70#/40#) 

Saturday 9-6-14

"JOSH"
For Time
21 Over head squats (95#/65#)
42 pull ups
15 Over head Squats
30 pull ups
9 Over head squats
18 pull ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 

Friday 9-5-14

3 Sets climbing ladder (10 min cap)
1 Ring dip.... shake it out
2 Ring dips.... shake it out
3 Ring dips.... shake it out
4 Ring dips.... shake it out
5 Ring dips.... shake it out
*Continue climbing until you can not complete a set unbroken, then rest 2 min and repeat two more times.  Goal is to make it to the same number every round.
* If you cannot stabilize yourself on a set of rings, use the parallets and make it difficult to get 8-9 reps each set.
* people with an unassisted ring dips have priority on the rings.  If you have someone who is using the same band as you, you may partner up, but don't take longer than it takes them to complete they're set to do yours.

Then...

AMRAP 6 Min
10 Deadlift (185#/125#)
5 lateral burpees over the bar

Thursday 9-4-14

5 Rounds
Run 200 Meters
20 Hang power cleans (95#/65#)
20 box jumps (24"/20")

Wednesday 9-3-14

5 Sets (10 min)
standing strict dumbbell press
rest no more than 1 min between sets

*Pick a weight that you can get around 8-10 reps with each set
*Partner up if there aren't enough dumbbells

Then...

20 sets
5 strict pull ups
rest no more than 1 min between sets

Tuesday 9-2-14

For Time
100 double unders
80 air squats
60 walking lunges
40 KB Swings (70#/53#)
20 burpees to target