September 11, 2015

A. Back squat, build to a 3RM B. RFESS, build to an 8RM each leg @ 3030 + 10 sets: :30 row or bike hard but sustainable :30 rest + FLR, accumulate 200 seconds in a tough variation

September 9, 2015

A. Weighted pull-up, build to a max in 10:00
+
“Chelsea”

Every minute on the minute for 30:00, perform 5 pull-ups, 10 push-ups, and 15 squats.
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

September 8, 2015

A. Power snatch, build to a max
B. Deadlft, build to a 5RM
+
For time:
21 deadlifts
3 wall walks
15 deadlifts
3 wall walks
9 deadlifts
3 wall walks

September 5, 2015

For time w/a partner*:
800m run
50 ring dips, bar dips or 100 hand-release push-ups
50 kettlebell swings
800m run
50 box jumps
50 CTB pull-ups, COVP or tough ring rows
800m run

*Partners must split runs into 200m. Only one partner may be working at a time, but may split reps as needed.

September 4 ,2015

A. 3 Clean-grip deadlifts + 1 power clean, build to a tough complex
B1. RFESS, 3 x 8-10, 3030; :30 rest b/w legs, 60 rest
B2. DB Bench press, 3 x 6-8, 21X1; :60 rest
+
4 rounds for time:
8 DB snatch (4R/4L)
8 burpees
200m run
:60 rest b/w rounds
+
FLR, accumulate 180 seconds in a tough variation

September 3, 2015

Rest or Barbell Club 5:30-7