Monday July 1, 2013

5 Rounds
10 Toes to bar
15 Push Ups
20 Pull Ups
25 Burpees

Thursday June 27, 2013

30 Walking Lunges
20 Kettle Bell Swings (53/35)
30 Overhead Walking Lunges (45/25)
20 Kettle Bell Dead Lifts 
30 Overhead Weighted Sit Ups (45/25)
20 Ground To Overhead (45/25)
30 Burpess

Wednesday June 26, 2013

5 ROUNDS: 1 minute rest after each.

30 Second Handstand Hold
30 second Squat hold

Rest

4 rounds:
400 meter run
15 Thrusters 

Buy out:
100 Chinnies 

Tuesday June 25, 2013

"Push N Pull"

Ladder of Strict Pull Ups and Push Ups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Rest

5 x 10
Hollow Rocks
V Ups
Do Not Rush through this. Use good form and technique.

Thursday June 20, 2013

6 x 200 meter run every 2 minutes

Rest

4 x 200 meter plate run (45/25) every 4 minutes

Rest

For time:
100 meter overhead plate lunge (45/25)

Wednesday June 19, 2013

For Time:

50 Squat Jumps
10 Toe to Bar
40 Squat Jumps
20 Push Ups
30 Squat Jumps
30 Pull Ups
20 Squat Jumps
40 Sit Ups
10 Squat Jumps
50 ft Bear Crawl

Tuesday June 18, 2013

8 Rounds: 2 minutes rest between rounds
Row 21 Calories
Max Reps Burpees to 2 minutes

Monday June 17, 2013

20 Minute AMRAP:
15 Goblet Squats
10 Kettlebell Swings 
5 Push Up
200m Run

Friday June 14, 2013

5 Rounds
12 One Arm DB Snatch- right arm
12 Sit Ups
12 One Arm DB Snatch- left arm
12 Toe To Bars

Thursday June 13, 2013

5 Sets of Max Pull Ups
-rest as much as needed between sets

Rest

5 Rounds- all unbroken reps
Every 3 Minutes
15 Kettlebell Swings (70/53)
15 DB Thrusters (40/25)

Wednesday June 12, 2013

Run 400m
20 Burpees
Run 800m
15 Burpees
Run 1200m
10 Burpees
Run 1600m
5 Burpees

Tuesday June 11, 2013

5 x 7 
Ground to Overhead
Shoulder to Overhead

Rest

10 Minute Ladder....
Front Squat
Weighted Lunge- per leg

Friday June 7, 2013

50 Kettlebell Swings (53/35)
500m Run
40 KBS
400m Run
30 KBS
300m Run
20 KBS
200m Run
10 KBS
100m Run

Thursday June 6, 2013

FOR TIME:

100 BURPEES
Every minute 10 Sit Ups

Wednesday June 5, 2013

For Time:

Run 500m
20 DB Front Squat
20 DB Dead Lift
20 DB Hang Power Clean
20 DB Push Press
20 DB Front Squat
Run 500m

Tuesday June 4, 2013

5 Rounds
3 Minutes Max Reps
5 Thrusters
5 Pull Ups
2 Minutes Rest

Monday June 2, 2013

Warm Up:
EMOM x 5
10 Ring Rows
10 Air Squats
10 Arm Circles forward and back
100m Run


WOD:
1 Round every 5 Minutes x 5 Rounds
25 Box Jumps (24/20)
15 Push Ups
10 Second L Sit Hold