Friday, June 29, 2012
Friday the 29th of June 2012
1 minute work
30 secs rest
Score is total reps
4 rounds of
Squats
Pushups
Jumping Jacks
Plank hold
Burpees
Thursday, June 28, 2012
Thursday the 28th of June 2012
10 rounds for time
10 DB thrusters (53/35)
10 sit ups
100' walking lunges
100m run
Wednesday, June 27, 2012
Wednesday the 27th of June 2012
10 minutes strict pull ups or negatives
Rest and recover
21-15-9
KB swings (53/35)
Burpees
Rest and recover
21-15-9
Box jumps
V-ups
Monday, June 25, 2012
Monday the 25th of June 2012
1 round of "Cindy"
(5 pullups
10 pushups
15 squats)
400m run
2 rounds of Cindy
400m run
3 rounds of Cindy
400m run
4 rounds of Cindy
400m run
5 rounds of Cindy
Friday, June 22, 2012
Friday the 22nd of June 2012
"OK-who?"
3 rounds of
500m sandbag run
30 DB thrusters (45/30)
30 DB single arm swings
30 DB walking lunges
500m row
A1A sub 1000m run for sandbag run
Thursday, June 21, 2012
Thursday the 21st of June 2012
500m run
50 box jumps (24/20)
50 KB swings (53/35)
50 burpees
50 sit ups
50 walking lunges
50 squats
500m run
Wednesday, June 20, 2012
Wednesday the 20th of June 2012
Cindy
20 minutes AMRAP
5 pull ups
10 push ups
15 squats
Tuesday, June 19, 2012
Tuesday the 19th of June 2012
Squats
3 minutes rest
Kettlebell swings (53/34)
3 minutes rest
Box Jumps (24/20)
3 minutes rest
Burpees
Score is total reps
Monday, June 18, 2012
Monday the 18th of June 2012
400m run
15 pullups
Friday, June 15, 2012
Friday the 15th of June 2012
rest and recover
For time:
5 rounds of
400m run
30 wallballs (20/14)
10 burpees
Wednesday, June 13, 2012
Thursday the 14th of June 2012
7 rounds for time
7 box jumps
7 burpees
7 pushups
7 squats
7 sit ups
Rest and recover
Three efforts max plank hold
Wednesday the 13th of June 2012
rest and recover
5 rounds for time
800m run
30 kb swings (54/35)
30 situps
Tuesday, June 12, 2012
Tuesday the 12th of June 2012
Tabata Tuesday
8 rounds of
20 seconds work 10 seconds rest
Squats
3 minutes rest
Burpees
3 minutes rest
V-ups
3 minutes rest
Push ups
Sunday, June 10, 2012
Monday the 11th of June 2012
Bench mark skill tests
1 minute Push-up AMRAP (Scale with box)
2 minute Strict pull-up AMRAP (Scale with band or rings)
500 meter run TT
Rest and recover
Friday, June 8, 2012
Friday the 8th of June 2012
Doormouse Intervals
Minute work - 30 seconds rest
Every 5th round is Burpees
30 rounds
Thursday, June 7, 2012
Thursday the 7th of June 2012
1600m run
10 DB thrusters (40/25)
1200m run
20 DB thrusters
800m run
30 DB thrusters
400m run
40 DB thrusters
Rest and recover
10 rounds NFT
10 v ups
10 Russian twists
Wednesday, June 6, 2012
Wednesday the 6th of June 2012
Ten minutes max strict pull ups or negatives. No rings no bands.
2 rounds of
10 minute AMRAP
20 walking lunges with KB (53/35)
20 goblet squats with same
10 burpees
4 minute rest
Tuesday, June 5, 2012
Tuesday the 5th of June 2012
3 pullups
5 pushups
7 kb swings (53/35)
9 situps
Monday, June 4, 2012
Monday the 4th of June 2012
Five rounds for time
Run 400m
15 burpees