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September 2017


Friday, September 29th, 2017


Deadlift - 5 x 5, working up to your 5 rep max for the day.


Strict Dips - 3 max effort sets of the hardest type of dip you are able to do - at least 5 reps


Bulldog Cup 17.1

last done 2/8/17

For time:

Row 1000m
50 HR Burpees
Run 2 Big Laps
QUOTE:"One machine can do the work of fifty ordinary men.  No machine can do the work of 1 extraordinary man." - Elbert Hubbard


Thursday, September 28th, 2017

Open Gym today.


QUOTE:"I am not the richest, smartest, or most talented person in the world, but I succeeded because I keep going and going and going." - Sylvester Stalone


Wednesday, September 27th, 2017


Back Squat - Work up to your 3 rep max for the day, then complete 3 more sets of 3 at 90% of that max.


last done 7/26/17

Tabata-style, complete 8 rounds for each of the following exercises before moving on to the next:

Alternating DB Snatch (55, 35)
Rest 1 minute
HR Push Ups
Rest 1 minute
Row (Calories)

This order of exercises should be maintained, so heats may be needed to accommodate the number or rowers, with each heat starting after the one before with the DB Snatch, and everyone finishing with the row. This will be for TOTAL REPS.


QUOTE:"Sometimes that light at the end of the tunnel is a train." - Charles Barkley


Tuesday, September 26th, 2017


Spend 10 minutes working on the following complex, completing as many reps as possible before taking your break - 1 Wall Walk + 5 Hand Stand Steps LATERALLY against the wall + back + Wall Walk Down.  Stay tight!


last done 9/24/14

6 Rounds for time:

21 Squats
7 Chest to Bar Pull Ups
7 Push Press (135, 95)

Exit Strategy:

100 Russian Twists (45, 25)


QUOTE:"The best preparation for tomorrow is to do today's work superbly well." - William Osler


Monday, September 25th, 2017


Jerk (split or push) - complete sets of 5, 5, 3, 3, 1, 1 from the rack, AHAP.


last done 3/14/17

4 Rounds for time:
10 Hand Stand Push Ups
15 Back Squats (from floor) (105, 75)
10 Burpee Pull Ups

Too fast...

QUOTE:"Be so good they can't ignore you." - Steve Martin


Friday, September 29th, 2017  


For completion with a partner:

EMOM for 10 minutes

1 partner does 10 Wall Ball Shots (20, 14) while the other does 5 push ups, then switch ALL WITHIN THE SAME MINUTE, SO MOVE! Your partner's waiting on that ball! Scale weight and/or reps as needed.

rest at least 5 minutes, then...

100 Alternating KB Snatch for time (55, 35)

Exit Strategy:

1-Arm KB Press, 3 x 8-12 each side, AHAP.

QUOTE: "If at first you don't succeed, find out if the loser gets anything." - William Lyon Phelps   


Thursday, September 21st, 2017

Open Gym, today.


QUOTE:"Practice isn't the thing you do once you're good.  It's the thing you do that makes you good." - Malcolm Gladwell


Wednesday, September 20th, 2017


Pause Front Squat - 5 x 3, AHAP, pausing for 3 seconds at the bottom.


For time:
400m run
15 Clean & Jerks (135, 95)
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
*Can be power clean & push jerks


Edgar (2)

QUOTE:"Limits, like fear, is often an illusion." - Michael Jordan


Tuesday, September 19th, 2017


With a continuously running clock...

Complete 1 Push Up + 1 Wall Walk (stay tight, not floppy!!) + 1 ten second Handstand Hold (nose and toes to wall), then 2, 2, 20, then 3, 3, 30, etc. ANY break means your time stops.  Spend 10 minutes and as many tries as possible to see how long you can last.  Record your longest time.  Modify with knee push ups and/or 45 degree wall leans.


4 Rounds for time

15 Toes to Bar
15 1 Legged Romanian Deadlifts (two DBs - 55s, 35s).  Alternate legs EACH ROUND.
15 Burpees
25 Air Squats



QUOTE: "First, say to yourself what you would be; and then do what you have to do." - Epictetus


Monday, Sepember18th, 2017


3 Position Clean - EMOM for 10 minutes, complete 1 High Hang Clean + 1 Hang Clean + 1 Clean, AHAP.  Squat if possible.


Weighted Pull Ups - Complete 4 x 5, AHAP


Last done June 26th

AMRAP in 15 minutes

5 Man Makers (35s, 20s)*
Run 200m (1 rep per corner)

*These are push up, row, push up, row.


QUOTE:"The price of excellence is discipline.  The cost of mediocrity is disappointment." - William Arthur Ward