Happy Halloween!

Hope every one has a creepy day!

Training:
At the top of every minute perform 3 burpees, then in the remaining time of that minute perform as many swings as possible.
100 swings for time (55lbs, 35lbs)

Iron

We get strong with barbells and build conditioning with implements.

Training:
Squat 3x5
Rest 5-10 minutes
9 snatches, left arm (45lbs, 25lbs)
9 snatches, right arm (45lbs, 25lbs)
18 push-ups
5 rounds
For time

Stonger

There is no muscle tone, there is only weaker and stronger.

Training:
200 rope jumps
50 sit-ups
160 rope jumps
40 sit-ups
120 rope jumps
30 sit-ups
80 rope jumps
20 sit-ups
40 rope jumps
10 sit-ups
For time

Stay tight

When properly set up to receive the bar, remain as tight as possible for the entire set. The tighter the athlete, the more weight will be moved. It is always much more efficient to press or pull from a solid, tight position.

Training:
Bench press 5x5
Rest 5-10 minutes
9 pull-ups
20 box jumps (24", 20")
3 rounds for time

Military:
Bench press 3x5
Then
3 sets of max pull-ups

Muscle

“If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.
“ Coach Rip

Training:
21 dumbbell snatches, left arm (45lbs, 30 lbs)
21 dumbbell snatches, right arm (45lbs, 30 lbs)
21 burpees
21 double-unders
15 dumbbell snatches, left arm (45lbs, 30 lbs)
15 dumbbell snatches, right arm (45lbs, 30 lbs)
15 burpees
15 double-unders
9 dumbbell snatches, left arm (45lbs, 30 lbs)
9 dumbbell snatches, right arm (45lbs, 30 lbs)
9 burpees
9 double-unders

For time

Dumbbells

I am going to be programming the majority of the conditioning sessions with dumbbells. We have been hitting the major lifts hard and heavy and I do not want to mess up the neural pathways with sloppy form that generally happens during high intensity conditioning.

Training:
Squat 5x5
Rest 5-10 minutes
21 dumbbell front squats (45lbs, 35lbs)
21 pull-ups
15 dumbbell front squats (45lbs, 35lbs)
15 pull-ups
9 dumbbell front squats (45lbs, 35lbs)
9 pull-ups
For time


Military:
Squat 3x5
Rest 5-10 minutes
100 squats
400 meter run
75 squats
400 meter run
50 squats
400 meter run
25 squats
400 meter run
For time

Wednesday

I apologize for the late posting but I was out of town for a day.

Training:
Power clean 5x3
Rest 5-10 minutes
13-11-9-5-3 dumbbell clean+thruster (45lbs, 30lbs)
3-5-9-11-13 weighted sit-ups (55lbs, 35lbs)
For time

Military:
Deadlift 1x5
Rest 5-10 minutes
13-11-9-5-3 dumbbell clean+thruster (45lbs, 30lbs)
3-5-9-11-13 weighted sit-ups (55lbs, 35lbs)
For time