Friday May 31, 2013

5 x 5
Front Squats
Strict Press
-increasing weight each set 
-resting 90 sec between sets

Rest

For Time:
Row 20 Calories
30 Wall Balls (20/12)
20 Toe 2 Bars
30 Box Jumps (24/20)
20 Burpees
30 Med Ball Sit Ups
20 Overhead Walking Lunge Steps with med ball
Row 20 Calories

Thursday May 30, 2013

4 Rounds: Rest 2 Minutes between rounds
Sprint 400m
Rest to 4 Min
Sprint 200m
Rest to 2 Min
Sprint 100m 
Rest to 1 Min

Wednesday May 29, 2013

1 Round Every 4 Minutes x 5
20 Wall Balls
15 Push Press
10 Pull Ups

Tues May 29, 2013

6 Rounds For Time:
12 Goblet Squats (53/35)
18 Sit Ups 
24 Kettlebell Swings (53/35)

Friday May 24, 2013

10-9-8-7-6-5-4-3-2-1
DB Snatch per arm
V Ups
Run 200m in between sets

Thursday May 23, 2013

EMOM x 10
5 Ring Dips
5 Ring Rows

Rest

21-15-9
Air Squats
Burpees

Rest until 6 Minutes

15-12-9
Air Squats
Burpees

Rest until 5 Minutes

9-6-3
Air Squats
Burpees

Wednesday May 22, 2013

8 Rounds
Every 2 Minutes:
15 Box Jumps (24/20)
Max Push UPs
Rest 1 Minute

Tuesday may 21, 2013

1000m Run
50 Thrusters
50 Pull Ups

Monday May 20, 2013

Tabata Row for Calories

Rest 3 Minutes

Tabata Sit Ups

Rest 2 Minutes

Tabata Squats

Rest 1 Minute

Tabata Burpees

Thursday May 16, 2013

5 Rounds: 2 Minutes Rest
30 Kettlebell Swings (53/35)
Max Plank Hold to 3 Minutes

Wednesday May 15, 2013

150 WALL BALLS (20/12)
-complete 10 Sit Ups every time you stop or put the ball down.

Rest

Team 2K Row
-partners switch every 200m

Tuesday May 14, 2013

5 x 400m Run plus 12 Burpees 
Rest to 5 Minutes

Monday May 13, 2013

100 Air Squats
21 Kettlebell Swings
75 Sit Ups holding the kb at chest
15 Kettlebell Swings
50 Push Ups
9 Kettlebell Swings

Thursday May 9, 2013

L Sit 10 Second Hold x 10

-rest in between attempts 

Rest

5 rounds: Rest 1 Min between rounds

1 Round every 3 Minutes

10 Sit Ups Holding Med Ball

15 Kettlebell Swings (53/35)

Max Wall Balls (20/12) to remainder of time.

Wednesday May 8, 2013

5 Rounds- increase weight each round assuming form is maintained.
Every 2 Minutes complete:
5 Strict Press
5 Front Squats
5 Pull Ups

Rest

For Time:
21 Calorie Row
21 Push Ups
18 Cal Row
18 Push Ups
15 Cal Row
15 Push Ups
12 Cal Row
12 Push Ups
9 Cal Row
9 Push Ups

Tuesday May 7, 2013

1 Round every 8 minutes x 4
400m Run with plate (45/25)
400m Run 

Monday May 6, 2013

Weighted Planks
5 x 30 second hold

Vertical Jumps
5 x 5 leading with right hand 
5 x 5 leading with left hand

Rest

12 Min Amrap:
9 Kettle Bell Swings (53/35)
6 Hollow Rocks
3 Squat Thrusts
200m run

Friday May 3, 2013

5 Rounds: Rest 1 Minute
Run 400m
Max Push Ups to 4 Minutes

Thursday May 2. 2013

6 Rounds For Time:

3 Pull Ups
6 Box Dips
9 Split Lunges per leg
12 DB Thursters
15 Box Jumps