Day 9

Back Squat

1-1-1-1-1-1-1

Today we find out everyone's 1RM on the back squat

Then

3 Rounds

10 Curtis P's (95/65)

(1 Curtis P= Hang Squat Clean-Lunge-Lunge-Push Press)

20 Box Jumps (24)

5 Burpees

100M Sprint

Day 8

Rest Day

Day 7

power snatch

7 x 3

then

21-15-9

thrusters 95/65

KB swings 53/35

C2BPU"s

400 meter run 

Day 6

Press

5x3

Push Press

5x5

Then

5 Rounds

500M Row

20 Burpees

400M Run

Day 5

Rest Day

Day 4

Rest Day

Our New Training Schedule Will Be:

Monday - Strength & Met Con

Tuesday - Olympic Lifts & Met Con

Wednesday - Rest Day

Thursday - Strength & Met Con

Friday - Heavy Met Con

Saturday - Strength & Met Con

Sunday - Rest Day

Day 3

Run 1 Mile

10 DL (275/185)

50 Box Jumps (24/20)

2 Muscle Ups

(If you can't do muscle ups do 16 Pull Ups & 16 Rings Dips)

50 Squats

Run 1 Mile

Then

Stretching for 10 Minutes

WOD Stats

Brandon (RX'D)

1st Mile-7:57 DL-9:15 BJ-12:46 MU-13:00 SQ-14:47 2nd Mile-24:41

Bonnie (RX'D)

1st Mile-8:56 DL-10:39 BJ-13:48 MU-14:48 SQ-16:31 2nd Mile-25:01

Chris (PU/RD)

1st Mile-7:53 DL-10:40 BJ-14:19 MU-21:15 SQ-22:45 2nd Mile-32:36

James (PU/RD/225)

1st Mile-9:31 DL-11:21 BJ-15:16 MU-21:36 SQ-23:39 2nd Mile-34:33

Mike (RX'D)

1st Mile-9:05 DL-12:03 BJ-16:27 MU-19:57 SQ-21:50 2nd Mile-31:25

Janeen (PU/BD/145)

1st Mile-8:30 DL-10:30 BJ-14:08 MU-16:21 SQ-18:13 2nd Mile-28:23

Shawn (PU/RD/225)

1st Mile-7:45 DL-9:52 BJ-13:23 MU-17:09 SQ-18:48 2nd Mile-28:23

John (PU/BD/205)

1st Mile-8:07 DL-9:38 BJ-14:39 MU-17:43 SQ-20:11 2nd Mile-30:51

Beth (PU-Skinny BB/BD/115)

1st Mile-10:02 DL-11:33 BJ-15:45 MU-18:38 SQ-20:45 2nd Mile-32:46

Rowdy (PU/BD/225)

1st Mile-7:40 DL-8:58 BJ-12:58 MU-16:40 SQ-19:18 2nd Mile-28:05

Day 2

2000M Row
800M Run
1000M Row
400M Run

Then
10 Minutes of Stretching

Then
50 GHD Sit Ups
50 Back Ext.

WOD Stats
Bonnie 21:26
Brandon 21:04
Rowdy 18:39
Chris 19:40
James 22:33
Shawn 19:54
Mike 20:11

Jesse 19:32

John 21:19

Day 1

50 CTBPU

Then

5 Power Snatch into OHS (95/65)

200M Farmer's Walk (106/70)

10 Cork Screws (5 each side)(45/25)

Then

10 Minutes Double Under Skill Practice

CTBPU Stats
Bonnie 8:29
Brandon 3:17
Chris 9:43
Mike 6:12
Shawn 12:03
Rowdy 9:58 (Regular Pull Ups)
Beth 10:00 (2 Skinny Black Bands)
Janeen DNT
AJ 8:20

WOD Stats
Brandon 36:46 (65/53/45)
Bonnie 24:25 (RX'D)
James 40:28 (65/44/25)
Mike 36:27 (65/53/25)
Chris 24:57 (65/53/25)
Shawn 27:42 (65/44/25)
Rowdy 23:48 (65/53/25)
Beth 24:24 (35/26/22)
AJ 31:50 (65/53/25)
Janeen 27:19 (45/26/25)