Sunday, June 30, 2013

Saturday, June 29, 2013

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

Thursday, June 27, 2013

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)

Wednesday, June 26, 2013

Tuesday, June 25, 2013

Monday, June 24, 2013

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

Friday, June 21, 2013

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

Wednesday, June 19, 2013

Tuesday, June 18, 2013

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)

Monday, June 17, 2013

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

Sunday, June 16, 2013

Thursday, June 13, 2013

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)

Wednesday, June 12, 2013

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

Monday, June 10, 2013

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

Thursday, June 6, 2013

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)

Tuesday, June 4, 2013

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

Monday, June 3, 2013