9.26.15-10.5.15 RECOVERY WEEK

take this time to allow your body to fully recover.  DO NOT WORKOUT DURING THIS TIME.

9.25.15- M3

Swim 1.25k

9.24.15- M4

Row 2000 meters

9.23.15- M2

Bike 20k

9.22.15- REST DAY

9.21.15- M1

Run 5K

9.19-20.15- REST DAYS

9.18.15- G6

Practice L sit hold for 15 minutes

9.17.15- W/M 12

5 rounds for time:

10 overhead squats @ 80% PR
5 deadlifts @ 80% PR
Run 400 meters

9.16.15- M/G/W 6

AMRAP 20 minutes

sprint 200 meters
L sit hold 30 seconds
20- 35lbs single arm KB swings

9.15.15- M/G 12

5 rounds for time:

row 1000 meters
20 push ups
row 500 meters
L sit hold 30 seconds

9.14.15- W12

Push to new PR

Bent Over Rows

3,2,2,2,1,1,1,1,1

9.12-13.15 REST DAYS

9.11.15 - M3

swim 1.25k

9.10.15- G/W 6

5 rounds for time:

10 pull ups
15 dips
20 walking lunges
5 dead lifts @ 90% PR

9.9.15- G/W/M 6

AMRAP 20 minutes

10 pull ups
20 - 25 lbs kettlebell swings (10 each arm)
sprint 100 meters

9.8.15- W/M 11

5 rounds for time

10 front squats @ 80% PR
10 Bent over rows @ 80% PR
Row 500 Meters

9.7.15- G5

Practice rope climbs for 15 minutes

9.5-6.15 REST DAYS

9.4.15- W11

PUSH TO NEW PR

BACK SQUATS 3,2,2,2,1,1,1,1,1

9.3.15- M/G11

5 ROUNDS FOR TIME

50 DOUBLE UNDERS
7 HS PUSH UPS
15 PULL UPS
ROW 250 METERS

9.2.15- M/G/W6

AMRAP 20 MINUTES

SPRINT 200 METERS
L SIT HOLD 30 SECONDS
20- #35 SINGLE ARM KETTLE BELL SWINGS (10 EACH ARM)

9.1.15- G/M6

5 ROUNDS FOR TIME

50 AIR SQUATS
ROW 100 METERS
30 SIT UPS
ROW 100 METERS
10 PULL UPS