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Workout for 9/19/2014 – Friday

Skill
Box Squat tech
Strength 
Low bar box squat 3RM
Accessory
Glute Bridges
V-ups
Band Good Mornings
WOD
Sled Sprints

Workout for 9/18/2014 – Thursday

Skill
Rope Climb
Strength
Bent Rows 10 x 10
WOD
2 minute amraps of the following
Pull-ups
Burpees
Medball Cleans
Air Squats
Run
Lumberjacks
SDHP KB
KB Cleans
Burpee Pull-ups

Workout for 9/17/2014 – Wednesday

Skill
Front Rack Lunges
Strength
Sumo RDLs 5,5,5,5,5
Accessory
Band rows
Ball leg curls
WOD
50 Double Unders
8 Rounds
kb swing x 12
Sit-ups x 12
Then 50 Double Unders

Workout for 9/16/2014 – Tuesday

Skill
Clean Tech
Strength
Power CleansWOD
5 3 Minute Rounds
Run 400 Yards
Wall Ball Shots AMRAP

Workout for 9/15/2014 – Monday

Skill
Kipping Dips
Strength
Crazy Bell press 5 x 15
WOD
28 Minute AMRAP
9 Weighted Pull Ups (1 chain )
15 Push Ups
86 yard Farmer Walks

Workout for 9/10/2014 – Wednesday

Skill
Kettle Bell Swings
Strength
Clean And Press – 1 Rep Every 30 Seconds for 12 Minutes
Accessory
Barbell Row – 10 x 10
Face Pull – 10 x 10
Tricep Extension – 10 x 10
Front Raise – 10 x 10
WOD
Max Pullups in 6 Minutes

Workout for 9/9/2014 – Tuesday

Skill
Double Under
Strength
Speed Deadlifts – 12 x 2
Accessory
Band Leg Curls 100 Total
WOD
100 Yard Run
25 Air Squats
300 Yard Run
25 Situps
500 Yard Run
25 SDHP
300 Yard Run
25 Burpees
100 Yard Run
25 Toes To Bar

Workout for 9/8/2014 – Monday

Skill
Ring Push-Ups
Strength
Bench Press – 3.3.3.1.1.1
Accessory
Curls – 5 x 15
Tricep Press Downs – 5 x 15
WOD
7 Rounds For Time
10 Handstand Pushups
10 Ring Pullups
10 Stability Ball Exchanges

Workout for 9/4/2014 – Thursday

Skill
Push Jerk
Strength
Strict Overhead Press – 2,2,2,2,2,2
Accessory
Date With A Plate
WOD

400 Yard Shuttle x 3

Workout for 9/3/2014 – Wednesday

Skill
Double under
Strength
Zercher squat 5×5
Accessory
Band Hamstring curls
WOD
3 rounds
50 swings
100 yard lunges
Rest 4 minutes
3 rounds
25 air squats
25 sit-ups