13/09/16

A1. Back Squat @ 3010; 10 reps; x5, rest 60 sec
A2. HSPU/DB Press; 3-6 reps; x5, rest 60 sec

///ADV
15 min AMRAP:
16 OH Forward Lunge With Plate @ 20kg/10kg
8 Ring Dip
8 Toes To Bar

///BEG
15 min AMRAP:
16 Forward Lunge
8 Box Dip
8 Hanging Knee Raise

09/09/16

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
+
30 min AMRAP
Row 250/200m
20 KB Swing
30 ABMAT Situp
Bike 20/15cal
40 DU/80 Singles
30 Walking Lunge

07/09/16

///ADV
AMRAP Muscle Up/C2B
10 TnG Hang Power Clean AFAP
Row 300m
Rest 3 min, x4
///BEG
10 TOUGH Supine Bar Row
10 TnG Hang Power Clean/KB Swing
Bike 20/15 Cal
Rest 3 min, x4

+
B1. Strict Pronated Pull @ 3011; AMRAP; x5, rest 90 sec
B2. Bent-Over DB Lateral Raise @ 3011; 8-12 reps; x5, rest 90 sec

02/09/16

Glute activation warmup
+
A1. Romanian Deadlift @ 3010; 8-12 reps; x6, rest 60 sec
A2. Barbell Hip Thrust @ 3112; 8-12 reps; x6, rest 60 sec
+
25 HSPU
50 Box Jump @ 20”/24” (Step Down)
20 HSPU
40 Box Jump @ 20”/24” (Step Down)
15 HSPU
30 Box Jump @ 20”/24” (Step Down)
10 HSPU
20 Box Jump @ 20”/24” (Step Down)
5 HSPU
10 Box Jump @ 20”/24” (Step Down)