Friday
Oct312014

Saturday, November 1

Emerge

A.) 3x4 Front Squats.  Rest 2 minutes between sets.
B.) 3 sets of:
     10 Air Squats
     10 Jumping or Banded Pullups
     100 meter sprint
     rest 1 minutes between sets

     then, 3 sets of:
    5 Power Cleans
    45 Single-Unders
    150 meter row sprint
    rest 1 minute between sets

    then, 3 sets of:
    10 Deadlifts, light weight
    10 Box Jumps or Step-Ups
    10 Burpees 

Evolve

A.) 3x2 Hang Power Snatch.  Rest 2 minutes between sets.
B.) 3 sets of:
     10 Thrusters @ 75/55
     10 Pullups
     100 meter sprint
     rest 1 minute between sets

     then, 3 sets of:
     10 Power Snatch @ 75/55
     15 Double Unders
     150 meter row sprint
     rest 1 minute between sets

     then, 3 sets of:
     10 Deadlifts @ 135/95
     10 Box Jumps @ 24/20
     10 Burpees
     rest 1 minute between sets

Thursday
Oct302014

Friday, October 31

Emerge/Evolve

A.) 5,3,1,1,1 Shoulder Press.  Rest 2 minutes between
B.) 3 intervals of 30 second Row @ 100% effort, rest 3:30 between intervals.
     rest 8 minutes, then repeat.

Tuesday
Oct282014

Wednesday, October 29

Emerge

A.) 30 Turkish Getups, switch arms every 3 reps.
B.) 4 Rounds, not for time of:
     100 single unders
     10 Toes to Bar/Knee Ups
     10-15 Pushups
     20-30 second Handstand Hold

Evolve

A.) 30 Turkish Getups, switch arms every 3 reps.
B.) 4 Rounds, not for time of:
     50 Double Unders
     15 Hang to Inverted or Toes to Rings/Bar
     15 Ring Pushups
     20-30 second Handstand Hold

Monday
Oct272014

Tuesday, October 28

Emerge/Evolve

5 Rounds for time of:
10 Front Rack Walking Lunges, moderate weight
20 Russian Kettlebell Swings @ 2/1.5
15 Deadlifts, moderate weight
10 Box Jumps @ 24"/20"

Sunday
Oct262014

Monday, October 27

Emerge

A. 4x4 Overhead Squats @ 22X1 Tempo.  Rest 90 seconds between sets.
B.) EMOM for 20 minutes of:
     odd minutes- 4 Power Cleans
     even minutes- 7 Wall-Ball Shots
C.) Row 20 seconds @ 85-90% effort, Row 40 seconds @ 50-60% effort x 10 intervals

Evolve

A.) 4x4 Overhead Squats @ 22X1 Tempo. Rest 90 seconds between sets.
B.) EMOM for 20 Minutes of:
     odd minutes- 4 Power Cleans, tough touch and go weight
     even minutes- 10 Wall-Ball Shots @ 20/14
C.) Row 20 seconds @ 85-90%, Row 40 seconds @ 50-60% effort x10 intervals

Saturday
Oct252014

Sunday, October 26

Rest Day

Friday
Oct242014

Saturday, October 25

Emerge

In teams of two, complete the following for time:
Run 1 mile
then 5 rounds of-
40 Air Squats
20 Pushups
then, 
Run 1 mile

Evolve

In teams of two, complete the following for time:
Run 1 mile
then, 7 rounds of-
40 Air Squats
20 Pushups
then,
Run 1 mile