Tuesday October 1, 2013

Every Minute for 14 Minutes (7rds each)
Even minutes:
10 Box jumps (24/20)
Odd minutes:
15 Sit Ups 

Rest 5 minutes

Every minute for 10 Minutes (5rds each)
Even minutes:
200 meter run (scale to 100 for slow runners)
Odd minutes:10 Plyo jumps

Rest 5 minutes

800 meter run for time

Monday Sept. 30, 2013

3 Rounds:
2 Minutes Max Set Push Ups
Rest 2 Minutes between rounds

3 Rounds:
2 Minutes Max Set Pull Up
Rest 2 Minutes between rounds

3 Rounds:
2 Minutes Max Set Air Squats
Rest 2 Minutes between rounds

Friday Sept. 27, 2013

TEAM CHIPPER FOR TIME:

Partition the reps between two people, finishing one movement before moving to the next...

100 Wall Ball Shots (20/12)
100 One Arm DB Snatch (50/35)
100 Box Jumps (24/20)
100 Sit Ups
100 Burpees

Thursday Sept. 26, 2013

400 x 6

Resting to 4 Minutes

Rest

100 Butterfly Sit Ups

100 Total Seconds of L Sit Hold 

Wednesday Sept. 25, 2013

5 x 5 DB Hang Clean

Rest

Buy In:
400m Farmers Carry

5 Rounds 
12 Box Jumps
12 Pull Ups
12 Sit Ups

Buy Out: 400m Run

Tuesday Sept. 24, 2013

6 Rounds
30 Seconds Work of:
Push Ups
Jumping Lunges
Air Squats
Squat Thrusts
2 Minute of Rest

Monday Sept. 23, 2013

Warm Up:
400m Run

rest 

1 Turkish Get Up per side working up to heavy weight


For Time:
400 run
30 Right Arm Thruster
30 Left Arm Thruster
400 run
30 Russian Swing
30 Goblet Squat
400 run

Friday Sept. 20 2013

500m Run

50 Ground to Overhead (45/25)

50 Air Squats

50 Push Ups

50 Weighted Sit Ups

50 Burpees

50 Pull Ups

500m Run

Thursday Sept 19, 2013

10 Rounds
1 Round Every 3 Minutes
200 meter run
5 Burpees

Wednesday Sept. 18, 2013

2 Rounds For Time:
1000m Run
50 Push Press

Tuesday Sept. 17, 2013

10 Rounds
Every 2 Minutes
15 American Kettlebell Swings (53/35)
5 Squat Jumps

Monday Sept. 16, 2013

10 Weighted Lunges in front rack postion

EMOM x 10

Rest

100 Wall Balls (20/14)

5 Squat Thrusts every time you break

Friday the 13th, 2013

5 rounds every 10 minutes x 3 rounds

10 Squats
8 Push-ups
6 Pull-ups
4 Burpees

Increase the reps by 2 for each movement if you are well under the 10 minute cap/ round. Try to maintain at least 2-3 minutes rest/ round

Thursday Sept 12, 2013

4 Rounds
Every 10 Minutes
Run 500m
Row 400m

Wednesday Sept. 11, 2013

Strict DB Press
5 x 5 
-increase weight each set

DB Bench Press
5 x 5

Rest

5 Rounds For Time:
400m Run
10 Burpee Box Jumps (24/20)

Tuesday Sept. 10, 2013

Warm Up
Run 200m 
Row 200m
6 Minute AMRAP
6 Ring Rows
6 Sit Ups
6 Hip Bridges

4 Rounds:
30 Seconds Work: 30 Seconds Rest
Pull Ups
Kettlebell Swings (70/53)
Plank Hold 

Rest

Team Row
2K
Alternating every 200m

Monday Sept. 9, 2013

Warm Up:

800m Run

3 Rounds

10 Leg Swings per leg

10 Lateral Jumps

5 Plank Shoulder Circles in each direction

5 Push Ups

Goblet Squats

2 x 10 light weight

2 x 8 medium weight

2 x 6 heavy weight

Rest

3 Rounds For Time:

30 Air Squats

20 Overhead Walking Lunges (45/25)

10 Push Ups

Friday September 6, 2013

30 Minute AMRAP:

5 Burpees

10 Kettlebell Swings

15 Sit Ups

400m Run

Thursday September 5, 2013

10 x 100m Sprint
Walk back to starting line and immediately go again.

Rest

100 V Ups
Everytime you break complete 10 Push Ups 

Wednesday September 4, 2013

5 Rounds
Every 3 Minutes
20 Box Jumps
Max Reps Pull Ups 

Rest 2 Minutes in between Rounds

Tuesday Sept.3, 2013

10 Minutes
Even Minute: 10 Front Squats
Odd Minute:  5 Weighted Step Up and Press per leg

Rest

21 Air Squats
21 Push Ups
200m Run
15 Air Squats
15 Push Ups
200m Run
9 Air Squats
9 Push Ups
200m Run