9-26-13

Warm Up: 3x 1 min row, burpee broad jump length of gym, 10 good mornings

Strength: 3x5 Front Squat Heavy as Possible

MetCon: 4 Rnds for time
              200m run
              10 pull ups
              10 push ups

9-24-13

Warm Up: 3x 200m Run, 10 Ring Rows, 10 Push Ups

Strength: 3x Max Reps Strict Pull Ups

MetCon: 3 3 Min AMRAPS 1 Min at Each Station
               Ground to Overhead 65/45
               Wall Balls
               Ring Rows

TEENS COMPETITION REGISTRATION LINK:

http://www.theteengauntlet.com/registration/athlete-registration/

9/14/13

Warm Up: 3x 200m run, 10 shoulder passes, 10 jumping air squats

Strength: 1 Hang Squat snatch and 2 overhead squats emom 8

MetCon: 50m sprint  emom 10

Julie Helm: Friday September 13, 2013

Julie Helm: Friday September 13, 2013: Back Box Sq 1RM GRACE 30 Clean and Jerks for time 65# 1 mile Run for time 50 ab mat situps

BBS - 125#

Grace - 4:29

1 Mile Run - 9:58

Need to work on my squats - need to squat more ( will regret that comment)

9-12-13

Warm Up: 3x 1 min row, 10 burpees, 10 jumping jacks

Strength: 3 jerks emom 10

MetCom: GAME DAY!

                P 10 Pull ups

                A 10 Ab mat sit up

                T 10 T2B

                S 5 Shoulder Press DB (35/25)

4 rounds for time

9-10-13

Warm Up: 3x 200m Run, 10 Push Ups, 10 Shoulder Passes

Strength: 3x5 Bear Complex  Squat Clean into thruster into back squat into back jerk

MetCon: 8 Alternating Tabata Rnds (16 total)
               Front Squats (75/55)
               HSPU

9-7-13

Warm Up: 3x 1 parking lot loop, 10 jumping jacks, 10 shoulder passes

Strength: 8x2 Hang Snatch @ 50%

MetCon: 12 Min AMMetersAP
               At 3, 2, 1 Go
               Athlete 1 starts rowing
               Athlete 2 Does 1 round of 10 ring dips. 10 air squats, 10 kb swings
               Athletes switch every time one round of triplet is completed
              

9-5-13

Warm Up: 3x 200m run, 10 push ups, 10 ring rows

Strength: 10 min EMOM 1 hang power clean + 1 squat clean + 1 jerk

MetCon: 4 Rnds 1:30 rest between Rounds
             
              10 Pull Ups
              10 Deadlifts (155/115)
              10 Bar facing Burpees