Sept 29th

Warm up: Standard

Practice: Front Squat 5x5 @ 85%; 60 second rest between sets.

Train: Power Clean 75#/95# x30
Burpie Box jumps x 10
3 rounds 3 to 1 rest

This is based on the assumption that a Burpie box jump should take about 3 seconds when you are fresh. This would make our total training time 20-22 min. If it looks like it is to easy add 2 more rounds.



3

Sept 28th

Warm up: Standard

Practice: Shoulder Press 5x5; 65%/75%/85%/85%/85% of 1RM

Train: Tabata-20 seconds on 10 second rest x 8
Sit ups (legs flat)
Push ups ( wide Arm for Men, Close hand for Females)
Sprints

8 Rounds total of 12 min; No rest between exercise change over. Your last number completed on the last round is your score. Add all three scores for a grand total. Your heart will be pumping but if you keep to the order you shouldn't have two exercises working the same muscle group back to back.

Sept 27th

Hello everyone,
I hope you are all well rested. SSG Goodgame will no longer be programing. If you have any questions about the work out address them to SGT Wise.

Warm up: Standard

Practice: Dead Lift 3x10 @ 65% 1RM. Yes that's right 65% go big or go home.

Train: 115#/85# for females Snatch x 15
16# Ball Slam x 15
Body Row x 15
3 rounds for time; 6-8 min window
If not finished stop at 8 min as always. Let me know how it goes, its time to step it up a bit as our time here starts slipping away.

18 SEP 10

Warm UP: Standard

Practice: Goat

Train: For Time: "Grace"
30 x 135lb Power Clean and Jerk

17 SEP 10

Warm UP: Standard

Practice: Cleans 5X5 65,75,85,85,85%

Train: "Cindy"
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
5 x Pullup
10 x Pushup
15 x Air Squat

15 SEP 10

Warm Up: Standard

Practice: Shoulder Press 3x10 40-50% of one rep max

Train: 21 x 45lb (barbell) Jumping Squat
40m Sprint
15 x 45lb Jumping Squat
40m Sprint
9 x 45lb Jumping Squat
40m Sprint
for time go until complete

13 Sep 10

Warm Up: Standard

Practice: Deadlift 1-1-1 new one rep max

Train: "Nasty Girls" for time:
3 rounds of
50 x Air Squats
7 x Muscle Ups (sub 14 pullups and 14 dips if no muscle-up)
10 x 135lb Power Clean (scale the weight if necessary)

Time Frame: 8-10 mins, if not finished in 10 mins then stop

8 SEP 10

Warm Up: Standard

Practice: 3x10 40-50% of your 1 rep max

Train: 1/2 reps or 1/2 rounds
12x135# Dead lift
8x135# Hang Cleans
4x135# Push Press
4 RNDS for time

7 SEP 10

Warm Up: Standard + Burgener

Practice: Shoulder Press 1-1-1 new one rep max

Train: 1/2 Reps or 1/2 Rounds
40ft Bear Crawl
20x55# Dumbbell Swings
14xBurpees
6 RNDS for time

6 SEP 10

Warm Up: Standard

Practice: Dead Lift 3x3 70,80,90%

Train: 1/2 Volume Week. You can choose to do either 1/2 the reps or 1/2 the rounds. The work will end up being the same.

16x Sumo Dead Lift High Pulls
16x Push ups
8 RNDS for time

4 Sep 10

Warm Up: 1/2 Standard

Practice: "Fuzzy Bunny" pick something you enjoy or are good at and do 3x10 to work on form, or 3x5 at a heavy weight for strength. Regardless of what you choose your last rep should be difficult.

WOD: Warrior 2 Mile

800m Run
50 Push ups
800m Run
50 Walking Lunges (each step is one rep)
400m Sprint
25 Pull Ups
400m Sprint
25 Tuck Jumps
400m Sprint
25 Burpees
400m Sprint
25 Air Squats
100m Sprint

No time limit. Dig in and keep pushing through until complete.

We will meet at EMEDS at 0500 to do this as a group if you would like to join us. You will be responsible for the practice on your own later in the day.

3 Sep 10

Warm Up: 1/2 Standard

Practice: Cleans 3x10 @40-50% of your one rep max

WOD: 7 Ground to Overheads for Max Weight. No resting with bar on the ground.
7 Rounds, rest three times as long as it takes you to complete a round. So if it takes you 1:30 to finish round one then your rest would be 4:30 before starting next round. Continue for all rounds, rest is determined by the time of previous round.

On Saturday we will be meeting at EMEDS at 0500 for our Chipper this month. Be there if you'd like to do it with the group. We will do our practice later in the day.