9.20.13

A. Bench press 3, 3, 3+

B. EMOTM for 10 minutes:
3 clean and jerks

C. For 10 minutes, complete the following:
1 sled pull and push
12 wall balls
12 burpees
2 sled pulls and pushes
12 wall balls
12 burpees
3 sled pulls and pushes...

9.19.13

Mobility!

A. Deadlift 3, 3, 3+

B. 10 minutes of tire flips

C. Hill sprints and lunges!

9.17.13

A. Press - 3, 3, 3+

B. EMOTM 10 Minutes: 5 strict pull-ups

C. 10 minute AMRAP:
7 push press
7 pull-ups
7 push-ups

9.16.13

A. 3x3 Back squat

B. EMOTM 10 minutes:
1 snatch pull + 1 hang power snatch + 1 squat snatch

C. 4 rounds:
400m run
30 air squats

9.12.13

Warm-up:
50 DUs for time
20 push-ups
20 OHS w/PVC pipe
20 shoulder pass throughs

A. Bench press 3x5

B. EMOTM 10 min:
10 ring rows

C. Some fun outdoor activities!

9.11.13

Thanks again, everyone, for working out today instead of Friday! I really appreciate it!

Warm-up:

400m run

20 good mornings

20 light KBS

20 toe touches

A. Deadlift 3x5

B. EMOTM for 10 minutes:

10 heavy KBS

C. 21-15-9

Deadlift

Push-ups

Box jumps

9.10.13

Warm-up:
50 DUs for time
20 air squats
20 kipping swings
20 shoulder pass throughs

A. Press 3x5

B. EMOTM for 10 min:
5 push press @ weight for your last set of press

C. With a partner, complete 100 pull-ups; while one person is doing pull-ups, the other runs 400m