5/1/12

• 20 minute AMRAP
• 
  
• 5 toes to bars
• 15 burpees
• 30 double unders (90 singles)

Happy Birthday Katie

• 4 rounds
• 
  
• 7 HSPU
• 10 deadlifts (225/135)
• 200 M run

Happy Birthday Johnny 4/27/12

• 12 Min AMRAP
• 
  
• 3 Snatches (135/95) 
• 10 situps
• 30 air squats
• 
  
• cool down: 1000M row FOR TIME!

4/26/12

4 rounds

teams of 2 or 3

30 M OH Lunges (45/25) each partner

400 M run together

cool down: ab work of choice (situps, russian twists, ab rollers, floor wipers, etc)

4/25/12

• 6 rounds
• 
  
• 5 C2B Pullups
• 10 box jumps (30"/24")
• 15 burpees
• 20 double unders / 60 singles

4/24/12

• Grace
• 
  
• 30 Clean and Jerk (135/95)
• 
  
• rest 15 minutes
• 
  
• 1 mile run for time

4/23/12

• 5 rounds
• 
  
• 30 mountain climbers (15/leg)
• 15 pushups (hand release)
• 10 Sumo DLHP (115/75)

4/20/12

• 7 rounds
• 
  
• 10 front squats (135 / 95)
• 20 russian twists (45 / 25)
• 100 M run

4/19/12

• 5 min AMRAP
• 
  
• 5 HSPU or 10 modified
• 10 box jumps (30"/24")
• 
  
• 10 minute rest
• 
  
• 7 min AMRAP
• 
  
• 10 pushps (hand release)
• 10 knees to elbows

4/16/12

• AMRAP 10 minutes
• 
  
• 5 power cleans (165/105) 
• 3 Push Jerk (same) 
• 20 double unders / 60 singles
• 
  
• 5 minute rest
• 
  
• cool down: 800M run for time!

4/13/12

• 12 Min AMRAP
• 
  
• 5 OHS (135/95)
• 10 Hang Power Cleans (135/95)
• 100 M row or 100 M run

4/12/12

• 3 rounds
• 
  
• 12 toes to bar
• 30 Russian Twists
• 400 M rum

4/11/12

• 6 rounds
• 
  
• 50 M OH lunges (45/25)
• 10 American KB Swings (70/53)
• 10 Box Jumps (24"/20")

4/10/12

going up to 20 minutes. Teams of 2 or 3.

Partner#1 does 1 rep of each, Partner #2 does 2 reps. Partner #1 does 3 reps of each...etc where Partner #1 will do odd # reps and Partner #2 will do even # reps. One partner working at a time. Only switch once that partner is done with his/her reps.

front squat (185/115)
pullups

4/9/12

• 15 Min AMRAP
• 
  
• 5 Power Snatches (95/65)
• 7 HSPU
• 10 ring dips / 30 box dips
• 
  
• *ring dips must be full range of motion, lock out at top and chest must touch top of rings

4/7/12

10 burpees
10 squat cleans (135/95)
100 M run
20 burpees
20 squat cleans (135/95)
200 M run
40 burpees
40 squat cleans (135/95)
400 M run

• 5 rounds
• 
  
• 5 Push Jerk (135/85)
• 20 floor wipers (same weight)(10 per side)
• 30 ab mat butterfly situps

4/5/12 - TEAM WOD!

8 rounds consisting of 2 minutes and 2 minute break.

shuttle run team of 2 style (preferably co-ed)

4 cones, 5 yards apart (about 5 big steps) Starting at cone #1, go to cone #2 and back, 3rd and back, then 4th and back.

Tag 2nd teammate, and 2nd person does same thing. As soon as Partner #2 finishes, both drop to floor and do as many reps as possible of the following exercises.

Round 1 (pushups)
Round 2 (mountain climbers)
Round 3 (Jump ropes or double unders. dubs count as 3 singles)
Round 4 (KB Sumo DLHP 70/53)

**repeat same order for rounds 5-8**
**teams of 3 are optional and trainers will adjust accordingly**

4/4/12

• 6 rounds
• 
  
• 5 Front Squats (155/105)
• 15 Russian Swings (70/53)
• 200 M run

4/3/12

• *use 10 minutes if you want to use HEAVY weight.
• *Use 15 minute AMRAP if you want to build up conditioning and burn more
• 
  
• 3 Deadlifts (315/205)
• 5 burpees
• 7 box jumps (30"/24")

• Cool Down: 400 M row or run

Fran's Evil Sister 4/2/12

• SWOD then...
• 
  
• 21-15-9
• Clean Thruster (Cluster) (115/75)
• C2B Pullups