7/1/13 - Nate (benchmark)

• SWOD then....
• 
  
• AMRAP 20
• 
  
• 2 Muscleups / 6 strict pullups
• 4 HSPU / 8 modified
• 8 KB American Swings (70/53)

6/29/13

• teams of 2 or 3
• 
  
• 60 burpee- box jumps
• 200m run
• 
  
• 40  burpee- box jumps
• 400m run
• 
  
• 20 burpee- box jumps
• 800m run
• 
  
• 10 burpee- box jumps
• 1200m run

6/28/13

• SWOD then...
• 
  
• 15 Min AMRAP
• 
  
• 7 Toes To Bar / 15 V-Ups 
• 10 Stationary OH Lunges (45/35)
• 20 Russian Twist (45/35)

6/27/13

• SWOD then...
• 
  
• 70 wall balls (20/14) 
• 800 M run 
• 5 Rope Climbs / 15 strict pullups

6/26/13

• SWOD then...
• 
  
• 7 Rounds 
• 
  
• 7 Sumo DLHP (135/95) 
• 7 OHS (135/95) 
• 40 Double Unders

6/25/13

• SWOD then...
• 
  
• AMRAP 8
• 
  
• 5 Deadlifts (275/155)
• 10 Box Jumps (30"/24")
• 15 Situps
• 
  
• rest 5 min...
• AMRAP 8
• 
  
• 5 Push Jerk (165/105)
• 10 Burpees

6/24/13 - Badger (benchmark)

• 3 Rounds 
• 
  
• 30 Squat Cleans (95/65) 
• 30 Pullups 
• 800 M run

6/22/13 - Team Work

• 6 rounds 
• 
  
• Teams of 2-3 
• 
  
• 20 Burpees 
• 50M OH Lunges (45/35) 
• 400 M run 

6/21/13

• SWOD then...
• 
  
• 7 Muscle Ups / 15 Ring Dips / 30 Box Dips 
• 25 Box Jumps (30"/24") 
• 40 Floor Press (165/95) 
• 25 Box Jumps (30"/24") 
• 7 Muscle Ups / 15 Ring Dips / 30 Box Dips

6/20/13

• SWOD then...
• 
  
• 20 Min AMRAP
• 
  
• 5 OHS (135/95)
• 15 Wall Balls (20/14)
• 15 Med Ball Situps

6/19/13

• SWOD then...
• 
  
• 2 min rounds with 1 min break repeat for 5 rounds
• 
  
• 100 M run
• 5 Push Press (135/95)
• AMRAP KB American swings with remaining time (70/53)

6/18/13

• SWOD then...
• 
  
• Teams of 2-3 
• 
  
• 4 rounds 
• 
  
• 100 M prowler push (50m/partner)(180/115) 
• 200 M run 
• 50 Pullups 
• 
  
• **Teams must have 1 person breaking at all times. teams of 3 can have 2 people working at the same time. 
• 
  
• **run will be the entire team together

6/18/13 - JJ (benchmark)

• J.J. 
• 
  
• Squat clean (185/115) 1-2-3...8-9-10x reps 
• 
  
• handstand push-ups 10-9-8...3-2-1x reps

6/14/13

• SWOD then...
• 
  
• AMRAP 7 
• 
  
• 5 Power Cleans (205/135) 
• 20 Double Unders / jumping jacks 
• 
  
• rest 5 min then... 
• 
  
• 3 rounds 
• 
  
• 200 M run 
• 4 rope climbs / 12 strict pullups 
• 10 Push Jerks (135/95)

6/13/13

• SWOD
• 
  
• 5 rounds 
• 
  
• 10 Back Rack Lunges (115/75)(5 R/L) 
• 10 Ring Dips / 20 Box Dips 
• 10 Box Jumps (30"/24") 
• 20 Situps

6/12/13

• SWOD then...
• 
  
• Pyramid 4,5,6,7,8,7,6,5,4 
• 
  
• HSPU 
• C2B pullups 
• burpees

6/11/13

• EMOM 12 min (as heavy as possible, working up in weight) 3 unbroken hang power cleans 
• 
  
• then...
• 
  
• 6 rounds 
• 
  
• 8 Deadlifts (255/165) 
• 400 M run

6/10/13 - Karen (benchmark)

• SWOD then...
• 
  
• Karen
• 
  
• 150 Wall Balls

6/8/13

• 5 rounds 
• 
  
• 10 burpees 
• 10 Wall Balls (20/14) 
• 400 M run

6/7/13

• SWOD then...
• 
  
• Teams of 2-3 
• 3 rounds
• 
  
• toes to bar 
• DB snatches (50/30) 
• Row for Cals 
• 
  
• ** Max Reps per team in 2 min. One partner working at a time, 2 partners working together in teams of 3. Rotate every 2 min for 6 min. Then 2 min Break. Repeat for total of 3 rounds 

6/6/13

• SWOD then...
• 
  
• 3 rounds 
• 
  
• 800 M run 
• 30 Front Squat (95/65)

6/5/13

• SWOD then...
• 
  
• 30 OHS (115/75) 
• 40 KB American Swings (70/53) 
• 50 Box Jumps (24"/20")
• 60 HR pushups
• 100 situps

6/4/13

• SWOD then...
• 
  
• AMRAP 15 min 
• 
  
• 10 pullups 
• 10 floor press (165/95) 
• 50 double unders / jumping jacks

6/3/13 - DT (benchmark)

• SWOD then...
• 
  
• 5 Rounds for Time:
• 
  
• 12 Deadlift (155/105)
• 9 Hang Clean
• 6 Push Jerk