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