Friday August 30, 2013

100 Air Squats
80 Burpees
60 Sit Ups
40 Jumping Lunges
20 Pull Ups

Thursday August 29, 2013

8 Rounds
Every 4 Minutes
Run 200m 
Row 200m

Wednesday August 28, 2013

EMOM x 7
5 Strict Press
5 Thrusters

Rest

5 Rounds
3 Minute AMRAP, 3 Minutes Rest
15 Jump Squats
15 Second Handstand Hold

Tuesday August 27, 2013

Max Reps:1 Min Work: 1 Min Rest

Kettlebell Swings (53/35)

Air Squats
Supermans

Sit Ups
6 Rounds

Monday August 26, 2013

EMOM x 10
5 Pull Ups
5 Push Ups

Rest

4 Rounds 
400m Run
25 Air Squats
Rest to 4 Minutes

Friday August 23, 2013

Buy In:
1000m Run

then...

10-20-30-20-10
DB Thrusters (45/30)
12 Burpees in between each set

Buy Out:
800m Run

Thursday August 22, 2013

200m Run x 6
Every 3 Minutes

Rest 10 Minutes

500m RunMax Effort

Rest
100 Hollow Rocks

Wednesday August 21, 2013

EMOM x 5
5 Strict Press
increasing weight each set

Rest

15 Minute AMRAP:
12 Jumping Lunges
9 Push Ups
200m Run

Tuesday August 20, 2013

8 Rounds
2 Minutes:
20 Kettlebell Swings (53/35)
Max Reps Ring Rows/Pull Ups
2 Minutes Rest

Monday August 19, 2013

10 Rounds For Time:

100m Run

10 Air Squats

100m Run

10 Sit Ups

100m Run

10 Push Ups

100m Run

10 Pull Ups

Friday August 16, 2013

5 x 5 DB Rows

Rest

7 Rounds For Time
5 Renegade Rows
10 Burpees
15 Air Squats

Thursday August 15, 2013

400m x 6
Every 4 Minutes

Rest

3 Rounds
60 Second Holds: Rest 30 Seconds
Right Side Plank
Left Side Plank
Forearm Plank

Wednesday August 14, 2013

5 DB Strict Press EMOM x 7

Rest

5 Rounds

2 Minute AMRAP

5 Box Jumps (24/20)

5 Pull Ups

2 Minutes Rest

10 Hollow Rocks EMOM x 10

Tuesday August 13, 2013

5 x 5 Turkish Get Up per side

Rest

5 x 60 Second Weighted Plank Hold

Rest

100 Goblet Squats (70/53)
Every Minute Must Complete 7 Push Ups

Friday August 9, 2013

RUN FASTER TO RUN FASTER

400m Sprint x 4

Rest to 4 Minutes

Rest 5 Minutes

200m Sprint x 6

Rest to 2 Minutes

Thursday August 8, 2013

50 ft Bear Crawl

50 Russian Twists (per side)

50 ft Bear Crawl

40 Push Ups

50 ft Bear Crawl

30 Weighted Sit Up (with med ball)

50 ft Bear Crawl

20 Push Ups

50 ft Bear Crawl

10 Reverse Burpees

Wednesday August 7, 2013

This is not for time so do not rush or fail. But make it the most challenging version or strict.

2-4-6-8-10
Pull Ups 
Push Ups

Rest

FOR TIME!

30-20-10
Air Squats
Overhead Walking Lunges (45/25)

Tuesday August 6, 2013

7 Rounds For Time:
15 Wall Balls (20/12)
15 Kettlebell Swings (53/35)

Monday August 5, 2013

5 Rounds: 3 Minutes Rest between each round
Run 500m
Max Sit Ups to remainder of 4 Minutes.

Friday August 2, 2013

4 Rounds: 2 Min Rest Between Rounds
4 Minute AMRAP:
2 Burpees
4 Pull Ups
6 DB Thrusters