- 20 min amrap
- 10 HSPU
- 30 Double Unders
- 100 M run
Friday, January 6, 2012
Thursday, January 5, 2012
Thursday 1/5/11
- SWOD
- 1 minute on, 30 seconds off, rotating 2x each exercises
- Rowing (for total meters)
- Air Squats
- Push Ups (hand release)
- KB SDHP (70/53)
- T2B
Wednesday, January 4, 2012
Wednesday 1/4
- 5 Power Snatches (135 / 95)
- 15 Power Cleans
- 20 Box jumps (30 / 24)
- 25 Deadlifts
- 45 Pullups
- 25 Deadlifts
- 20 Box Jumps
- 15 Power Cleans
- 5 Power Snatches
Tuesday, January 3, 2012
Tuesday 1/3
- SWOD
- then...
- 4 rounds
- 15 American KB Swings (70/53)
- 30 Ab mat situps
- 500 M
- cool down: stretch
Monday, January 2, 2012
Go Hard...or Go HOME
- 10 AMRAP - Thrusters (135 / 95)
- * partners can not drop barbell, if dropped each teammate does 5 burpees
- *rotate partners as necessary
- rest 5 minutes then...
- teams of 2-3
- Partner #1
- 25 ft prowler back pull (135 / 90)
- Partner #2 - As many Double Under as possible
- Partner #3 will rotate in
- *teams are done when everyone has done prowler pull 10 times.
- *keep total team count for Double Unders*
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