Monday
Sep222014

Tuesday, September 23

Emerge/Evolve

A.) 4x6 Front Squats @ 22X1 Tempo.  Rest 2 minutes between sets.
B.) 4x1 Hang Squat Clean+1 Squat Clean.  Rest 2-4 minutes between sets.
C.) 4x6 Pedley Row.  Rest 2-4 minutes between sets.
        

Sunday
Sep212014

Monday, September 22

Emerge/Evolve

A.) 5x3 Shoulder Press @ 75-80% of 3RM.  Rest 2-3 minutes between sets.
B.) 20 Minute AMRAP @ 85% effort of:
     Row 750 meters
     20 Step-Ups @ 24"/20"
     30 meter Suitcase Carry @ 70/53, right arm
     30 meter Suitcase Carry @ 70/53, left arm
     30 second Side Bridge, right side
     30 second Side Bridge, left side 

Thursday
Sep182014

Friday, September 19

Emerge/Evolve

A.) Build to a 3RM Deadlift in 15 Minutes.
B.) As many Pushups as possible in 6 minutes.
C-1.) 5x max rep ring-row (inverted if possible)
C-2.) 5x 10-25 Hollow Rocks

Notes-
Build as heavy as possible with proper positioning and techinque for deadlifts.  Record weight, as we will use this for percentage work in the following weeks.  You should perform on part more pushups on part "B" than you did on last Wednesday's workout (6 minute amrap- 1 Power Clean/10 Pushups).  Perform part "C" as a super-set, completeing one set of ring-rows, rest as needed, then one set of hollow rocks.

Thursday
Sep182014

Thursday, September 18

Rest Day

Tuesday
Sep162014

Wednesday, September 17

Emerge

A.) Build to a 3RM Shoulder Press in 12 Minutes
B.) For Time:
     Run 800 meters
     50 Russian Kettlebell Swings
     70 Jumping Alternating lunges

Evovle

A.) Build to a 3RM Shoulder Press in 12 minutes.
B.) For Time:
      Run 800 meters
      75 Russian Kettlebell Swings @ 2/1.5
      100 Jumping Alternating lunges

Monday
Sep152014

Tuesday, September 16

Emerge/Evolve

A.) 5,3,1,1,1 Front Squats
B.) 5x1 Hang Squat Cleans @ 70-75% of heaviest single from part A
C.) 3-5x 60 plank/ring-plank hold.  Rest 2-3 minutes between.

Sunday
Sep142014

Monday, September 15

Emerge

4 Rounds of:
200 meter row
10 Burpees
200 meter row
5-10 Pullups

rest 2-4 minutes between rounds 

Evolve

4 Rounds of:
200 meter row
15 Burpees
200 meter row
12 Pullups

rest 2-4 minutes between rounds