30 Sept 16

Take 20 minutes to build to today’s 1-RM…
Tempo Back Squat x 1 rep @ 32X1

With a continuous running clock perform the following every 3 minutes untnil you perform 8 rounds total.
7 Power Cleans (175/115#)
200m Run

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29 Sept 16

Rest & Recover

-or-

Make-up A Workout

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28 Sept 16

Take 15 Minutes to build to today 1-RM push press.

“Jackie”
1000m Row
50 Thrusters (45/33#)
30 Pull-ups

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27 Sept 16

Take 15 Minutes to build to today 1-RM snatch.

4 Rounds for time of:
400m Run
12 Toes-to-Bar
12 Box Jumps (24/20″)

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26 Sept 16

Take 15 Minutes to build to today’s heavy…
Front Squat x 1 rep

Complete the following for time:
42-30-18
Deadlift (155/105#)
Wall Ball Shots (20/14#)

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24 Sept 16

Every :90 seconds for 7:30:
1 set of:
Snatch x 2 @75% of 1-RM
2 sets of:
Snatch x 1 @85% of 1-RM
2 sets of:
Snatch x 1 @90% of 1-RM

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
20 Box Jumps 24/20″
20 Deadlifts (225/155#)

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23 Sept 16

Tabata Arch & Hollow Hold
*Alternate between the two movements

Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep @ 31X1
Perform all sets at or heavier than 85% of 1-RM

Complete the following for time:
27 Chest-to-Bar Pull-ups
9 Squat Snatch (135/95#)
21 Chest-to-Bar Pull-ups
7 Squat Snatch
15 Chest-to-Bar Pull-ups
5 Squat Snatch

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22 Sept 16

Rest & Recover

-or-

Make-up A Workout

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21 Sept 16

Every Minute on the Minute for 6 Minutes:
Minute 1: Double-Unders x :30 seconds
Minute 2: Handstand Hold x :45 seconds

Every :90 seconds for 9:00:
Push Press
Set 1 : 5 @75% of 1-RM
Sets 2: 3 @80% of 1-RM
Sets 3 & 4: 2 @ 85% of 1-RM
Sets 5 & 6: 2 @ 90% of 1-RM

Complete the following for time:
30 Calorie Row
30 Sit-ups
3 Rope Climbs, 15′
20 Calorie Row
20 Sit-ups
3 Rope Climbs
10 Calorie Row
10 Sit-ups
3 Rope climbs
*Individual Event 3 at Oz Fest (Saturday, 24 Sept).

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20 Sept 16

Every :90 seconds for 7:30:
1 set of:
Clean x 2 @75% of 1-RM
2 sets of:
Clean x 1 @85% of 1-RM
2 sets of:
Clean x 1 @90% of 1-RM

In teams of 2, complete the following for time:
“Gator”
8 Rounds for time of:
5 Front Squats
26 Ring Push-ups
*Partition reps as needed between partners
*Team Event 2 at Oz Fest (Sunday, 25 Sept)
*Time cap 15 Minutes

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