Tuesday the 11th of January, 2011

15 minute AMRAP

5 pushups
10 squats
7 burpees

4 minute rest

8 minutes of
30/30 work/rest
20" box jumps

3 minutes rest

400m max effort

Monday the 10th of January, 2011

"Apple Butter"
21 knees to elbows
21 thrusters (45/20)
21 kb swings (1.5/1.0)
21 squats
400m run

5 rounds for time

Post times and thoughts to comments.

Friday the 7th of January, 2011

10 minutes of Turkish Get Up Practice

10 minutes of Handstand Practice

Max Plank Hold
Max L-Sit
Max Squat Bottom Hold
Max Wall Sit

Work through this sequence twice

"Magic 50"
5 db swings per arm
5 db snatches per arm
10 burpees

5 rounds

Go at least 5 lbs heavier than last time.

Thursday the 6th if January, 2011

"Kelly"

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

5 rounds for time

Wednesday the 5th of January, 2011

"Filthy Fifty'

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders
Post time to comments.

Tuesday the 4th of January, 2011

10 rounds for time

10 burpees
15 situps

Finisher
100m Sprint
3 efforts starting every two minutes

Monday the 3rd of January, 2011

3000m row

rest and recover

tabata squat bottom to bottom
1 mile run