- SWOD then....
- 5 rounds
- 2 rope climbs / 8 strict pullups
- 10 KB Single arm push press (53/35) (5 per arm)
- 12 burpees
Thursday, February 28, 2013
3/01/13
Wednesday, February 27, 2013
Tuesday, February 26, 2013
Monday, February 25, 2013
2/26/13
- SWOD then...
- 6 rounds
- 8 Floor Press (165/95)
- 12 Toes To Bar
- 20 double unders / jumping jacks
Sunday, February 24, 2013
2/25/13 - Helen (benchmark)
- SWOD then...
- 3 rounds
- 400 M run
- 21 KB American Swings (55/35)
- 12 Pullups
Thursday, February 21, 2013
2/22/13
- SWOD then...
- 20 toes to bars / 30 V-ups
- 40 Sumo DLHP (70/53)
- 60 mountain climbers (30/leg)
- 80 russian twists (45/25)
- 60 mountain climbers (30/leg)
- 40 Sumo DLHP (70/53)
- 20 toes to bars / 30 V-ups
Wednesday, February 20, 2013
2/21/13
- SWOD then...
- 7 Min AMRAP
- 5 Deadlift (225/135)
- 30 double unders / 30 jumping jacks
- 3 min rest
- 7 min AMRAP
- 1 Hang Power Clean (225/135)
- 5 bar burpees
Tuesday, February 19, 2013
Monday, February 18, 2013
2/19/13
- SWOD then...
- Teams of 2 or 3
- 5 rounds
- 50 M Prowler Hi Bar push (each person) (180/90)
- 40 Box Jumps (30"/24")
- 200 M run
Sunday, February 17, 2013
2/18/13 - JT (benchmark)
- SWOD
- 21-15-9
- HSPU
- Ring Dips
- HR Push Ups
- *modified HSPU is 2x the reps
- **box dips is 3x the amount of reps
Saturday, February 16, 2013
2/16/13
- 5 rounds
- teams of 2 or 3
- 400 M run
- 40 wall balls (20/14)
- 60 russian twists (45/25)
- **totals per team. Every member on team must run the 400M each round
- **teams of 3 will have 60 wall balls and 90 russian twists
Thursday, February 14, 2013
Wednesday, February 13, 2013
2/14/13
- SWOD then...
- 1 minute stations for 3 rounds
- max cal row
- max rep floor press (155/95)
- max situps
- max KB sumo DLHP (70/53)
Tuesday, February 12, 2013
Monday, February 11, 2013
2/12/13
- SWOD then...
- 20 muscle ups / 60 C2B pullups
- 30 power cleans (205/125)
- 200 Double Unders / jumping jacks
Friday, February 8, 2013
2/9/13
- 400 M run with plate (45/25)
- 50 M OH Lunges (45/25)
- 50 American KB swings (53/35)
- 50 Sumo DLHP (53/35)
- 400 M run with plate
Thursday, February 7, 2013
2/8/13
- SWOD then...
- 5 rounds
- 2 rope climbs / 10 strict pullups
- 10 toes to bar
- 12 deadlifts (155/105)
Wednesday, February 6, 2013
2/7/13 - Team Circuit
- SWOD then...
- Teams of 3 or 4 rotating every minute on the minute for 15 minutes
- Box Jumps (24"/20")
- double KB Push Press (53/35)
- med ball situps (20/14)
- *teams of 4 will have mountain climbers in the rotation
- **teamates are working and rotating in this order. Pick up where the previous teammate left off. Keep adding for total reps
Tuesday, February 5, 2013
2/6/13
- SWOD then...
- 12 min AMRAP
- 2 Power Snatches + 5 OHS (135/95)
- 5 bar hop burpees
- 20 double unders / jumping jacks
- cool down: 3 x 1min plank hold with 1 min rest between sets
Monday, February 4, 2013
Sunday, February 3, 2013
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