October 23, 2013
FS
5-5-5-5-5
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2 RFQ
3 min TGU
2 min Row/AD
400m Run
–or–
Make up Wed EMOM -10
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Archive for October, 2013
October 22, 2013
E2MOM for 14 min
2 reps of 1 High Hang Snatch + 1 Hang Snatch
*No sets over 75% 1RM
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EMOM-10
5 OHS
7 Box Jumps
*If you do not complete the required work in the minute, finish your set, rest the remainder of the following minute and then jump back in.
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Day 24 of Burpees
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Are you doing your burpees? Don’t make Heisenburpee Bill show up on your doorstep!
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October 21, 2013
A1. DE DL 10×3 @60%
A2. Odd sets 5-8 Challenging HSPU
rest 60s
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5 RFT
7 L-arm KB Thrusters
7 R-arm KB Thrusters
30 Double Unders
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October 20, 2013
Press
5@75%
3@85%
ME@95%
3@85%
5@75%
**Compare to 9.23.13. If you completed more than 1 rep on your ME set on 9.23.13, add 5lbs to your %’s for each set.
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AMRAP – 20
400m Run
15 PC 95/65
9 CTB Pull Ups
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Congrats to all our teams at Team Scream this weekend! So proud of our athletes’ efforts and the Stormcenter representing us so well! I couldn’t ask for a better birthday gift. If we are honest, we all have moments of complacency and/or self-absorption. Saturday was a great reminder of all the ways I am blessed. Thank you!
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October 17, 2013
5 sets
2 Clean Lift Off (CLO) + 1 Hang Clean+ 1 Jerk
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‘Macho Man’
Courtesy of CF New England
EMOM until failure
3 Power Clean
3 Front Squat
3 Jerk
*185/125. Choose an appropriate weight, if you do not complete at least 5 minutes reduce the weight and jump back in. If you make 10 minutes add a rep to each movement, each minute until failure.
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October 16, 2013
EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets of each, that can add up quickly!). Coaches will provide guidance.
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500m Row
400m Run
100 Double Unders
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10min minimum
Mobility work
-couch stretch
-pigeon stretch
-T spine rollout/mobolity
-Shoulder mobility
-Froggy Stretch
-Hamstring PNF
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Day 18 of Burpees
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What an awesome day. It’s such a blessing to be part of this group of people. Matt, thanks for being such a great coach and friend – and spending your birthday with us.