September 19, 2015 admin

09/19/15

1. EMOM x 10: 100m Row (<:30)

Notes:  Partner 1 does 5 consecutive sets – for every meter you deviate from 100, your parter holds a Handstand for 2x as long in seconds.  Example; you row 105m, your parter holds a Handstand for :10.

2. AMRAP 15mins (Teams of 2):

5 Wall Balls
100m Run
Then partner 2 does the same thing – once they get to the 100m mark, partner 1 does…
100m Run
20 Russian Twists
Then partner 2 does the same


Competitor’s Program

1. 2 Power Cleans + 1 Hang Power Clean – build to tough set in 12mins

2. 3×2-3 Press, 31X1, rest as needed – add KB’s on each side with bands hanging from the bar

3. 25mins on Airdyne at easy pace – every 5mins do 15′ Bear Crawl + 15′ Reverse Bear Crawl – keep back parallel to floor


“Don’t stop when you are tired.  Stop when you are done.”

Acceptance and the Aging Athlete

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