9/22-10/3/11

9/22/11

A. 10 sets of 10 unbroken kipping HSPU (rest only as long as needed to start and finish the next set)
B. 5 Rounds
3:00 AMRAP
5 SDHP (115)
5 THRUSTER (115)
1 Muscle Up
1:00 Rest bw

B. 15 + 15

9/23/11

‎5 RFT
Run 200m w/(45#/25#) plate
15 Burpees
20 Box jump overs (24/20)
25 Wallballs


9/26/11
A. Front Squat 5-5-5+



9/27
A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 RFT
10 Shoulder to Overhead 165/105
50 Double Unders
Row 500m
A. 130 x 5
B. 350 x 14
C. 11:08

9/28/11
A. 3 Rounds for time:
5 Squat Snatches (135)
10 Toes to Bar
15 Box Jumps
Rest 5:00
B. 3 Rounds for time:
10 Clean and Jerks (135)
5 Muscle Ups
Rest 5:00
C. 20 Thrusters (135)
A. 4:35
B. 6:44
C. 2:16

9/29/11
A. Back Squat 5-5-5+
B. 10-8-6-4-2
Power Clean (185/115)
HSPU
Rest 10:00
C. 21-15-9
OHS (95/65)
Row (Calories)

A. 270 x 9
B. 5:23
C. 5:02






10/2/11
7 RFT
Run 400m
29 Back Squats @ 135

Time: 33:52

10/3/11
A. Shoulder Press 3-3-3+
B. 3 RFT
9 C&J (155/105)
21 KBS (blue/yellow)
42 Double Unders

A. 140 x 5
B. 7:13

Work Capacity

A. 10 Sets:
10 Unbroken HSPU
(Rest as needed b/w sets)

B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets

Rest 2 Hours

C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees

A. 17:49
B. 15 + 15
C. 18:07

Work Capacity

A. For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

B. Five rounds for time of:
35 Double-unders
Run 200 meters

A. 9:37
B. 6:42

Rest Day

Work Capacity

AMRAP 10:00
8 Pull Ups
8 Squat Cleans (135)
8 Medball Sit Ups
8 Supermans

Rounds: 6

Benchmark "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 426

Strength / Work Capacity

A. Back Squat 5-3-1+
B. 3 Rounds:
20 C2B Pull Ups
20 KB Swings (70)
20 Burpees
Run 200m
Rest 3:00

A. 300 x 3
B. 2:59, 3:31, 4:30

Rest Day

Work Capacity

3 Rounds
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Clean and Jerk @ 155#
Rest 1:00
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Muscle ups
Rest 1:00

Score: 80

Strength

A. Back Squat 3-3-3
B. Hang Squat Clean 3-3-3

A. 280 x 5
B. 235

Rest Day

Rest Day

Competition: NLI

Rest Day

Rest Day

Strength / Benchmark "Flight Simulator"

A. Deadlift 3-3-3+
B. "Flight Simulator"
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5

A. 370 x 7
B. 9:37

Strength / Work Capacity

A. Work Up to Heavy Clean and Jerk
B. 30-20-10 (200m Run after each round)
Pull Ups
2 for 1 Wall Ball (20)

Strength / Work Capacity

A. Back Squat 5-5-5+
B. Work Up to a heavy Squat Clean
C. "unbroken 2.0"
7 RFT
4 HSPU
5 Squat Cleans (135)
6 C2B Pull Ups
7 KB Swing (2 pood)

A. 270 x 11
B. 250
C. 11:29

Rest Day

Rest Day

Work Capacity

5 Rounds
7 Thrusters (170)
Resisted band sprint, 25 yards

Strength / Work Capacity

A. Press 5-5-5+ B. Deadlift 5-5-5+ C. 10:00 time limit Row 1k (buy in) Remaining amount of time AMRAP: 10 Power Cleans (60) Sandbag 10 Lateral Burpees A. 130 x 10 B. 350 x 13 C. 4 + 13