Friday 8-31-12

2 Rounds
5 minute AMRAP
rest 1 minute between rounds

20 Walking Lunges with overhead plate 45/25
10 Straight Leg sit ups with plate overhead

rest 3 minutes

2 rounds
5 minute AMRAP
rest 1 minute between rounds

20 Squats with plate
10 Straight Leg sit ups with plate overhead

8-30-12

Row 1000m
50 kettlebell swings 70/53
50 box jumps 24/20
50 push ups
Run 1000m

One Rep EMOM (every minute on the minute)x 10 minutes:
Handstand Push Up Negative

Rest

8 Rounds
5 Dumbbell Hang Power Cleans
10 Front Squats

Tabata Circuit

Kettlebell Swing
Push Up
Air Squat
Plank Hold

Each person rotates to different movement after 20 seconds. Accumulate 8 rounds in each exercise.

400m x 4 efforts on 4 min clock

Twist and Shout

15 min AMRAP

15 Wallballs  (20/12lb)
25 Russian Twists using same med ball

Rest

1000m Run for time- GO!

4 Rounds
Rest 1 minute between rounds

400m Run
20 Kettlebell DeadLifts 70/53
15 Kettlebell Swings 70/53
10 Push Ups

All reps unbroken!

8.23.12

1500 meter run
30 Man Makers (55/35)
1500 meter run