September 30:

Warm Up: 3 x 5
1. OHS w / Broom Stick
2. DB Shoulder Press @ 25#
3. Burpees

Strength: 5 x 5 Super Sets Of…
1. Front Squat
2. Shoulder Press

Metcon: AMRAP in 12 Minutes of…
1. 5 x DU’s
2. 5 x Push Ups
3. 5 x Pull Ups

Each round increase # reps by 5, DU’s must be done un-broken

September 29:

Line up three across and race each interval

250-500-750-1000-750-500-250

Rest as needed between intervals so everyone can go for each interval before moving to the next.

After all rowers complete each interval, do the # Burpees for the place you finished.

Cool down with stretching or skill work of your choice.

Track interval times.

Compare to June 28, 2011

Compare to June 29 2012

Compare to April 8, 2014

Compare to December 10, 2014

September 28:

Warm Up: 3 Rounds of
1. 5 x KB Swings, 1 Pood
2. 5 x GHD Sit Ups
3. 5 x Push Ups

Strength: 5 x 5 Super Sets of
1. Dead Lifts
2. Bench Press

Metcon: “Sprint Burpee Jackie” – 4 rounds of
1. 250m row
2. 10 x 45# Thrusters
3. 10 x Burpee Pull Ups (BPU’s On the Squat Racks Only)

September 24: “Climb the Ladder”

@ TS 4550….

AMRAP in :40 Minutes Of….

Up and down 1 flight of stairs, then 2 flights of stairs, then 3 flights of stairs, then 4 flights of stairs, etc…  each time you get down, you go up 1 more flight than last time, then back down.  See how far up “The Ladder” you can get in :40 minutes.  I’m guessing somewhere around 20 flights, give or take…..

For logistics, I suggest we all start out together, fastest to the front, and go up on the outside and down on the inside, see how long we can stay together.  As we string out we can settle into our normal up and down protocols…

Track how far up you get and total flights.

For example reaching the 20th flight in this scenario is 210 total flights.

September 23:

Warm Up: 3 Rounds of…
1. 5 x KB Swings @ 1 Pood
2. 5 x OHS w/Broom Stick
3. 5 x Push Ups

Strength: 8, 5, 5, 3, 3, 1 Super Sets of…
1. Shoulder Press
2. Back Squat

Metcon:  3 Rounds For Time of…
1. 10 x KB Swings, 1.5 pood
2. 10 x Burpees
3. 10 x GHD sit-ups
4. 10 x TGU @ 20# (5 ea. arm,  stay light, looking for 10-ish mins. on Metcon)

September 16:

Warm Up: 3 Rounds of…
1. 5 x KB Swings @ 1 Pood
2. 5 x OHS w/Broom Stick
3. 5 x Push Ups

Strength: 8, 5, 5, 3, 3, 1 Super Sets of…
1. Shoulder Press
2. Front Squat

Metcon: 3 Rounds for time of…
1. 400 m Run
2. Farmers Walk @ 70# DB
3. Waiters Walk @ 35# DB
walks are from edge of rubber mats to the water fountain and back
farmers walk is both hands there and back, waiters walk are one arm
there, the other arm back.  same as in the past.

September 15:

At The Track

1. 400m, VDOT R Pace, 1 minute rest
2. 800m, VDOT R Pace, 2 minute rest
3. 1200m, VDOT I Pace, 3 minute rest
4. 1600m, VDOT T Pace, 4 minute rest
5. 1200m, VDOT I Pace, 3 minute rest
6. 800m, VDOT R Pace, 2 minute rest
7. 400m, VDOT R Pace, 1 minute rest

If your “R Pace” is not listed for the 800m distance, double the listed 400m pace. If your “I Pace” is not listed for the 1200m distance, triple the listed 400m pace. For instance, say your VDOT is 34, tomorrow you will run (no slower than) 2:02 400m, 4:04 800m, 6:24 1200m, and a 9:20 1600m.

Compare to July 28, 2015

September 9:

Warm Up: 3 x 5
1. OHS w / Broom Stick
2. DB Shoulder Press @ 25#
3. Burpees

Strength: 3×5, 1×12-15 Super Sets Of…
1. Back Squat
2. Shoulder Press

Metcon: 7 Minutes of….
Max Effort Double Unders, track total reps.