Friday November 1, 2013

50 Wall Balls (20/12)
Rest to 4 Minutes
500m Row
Rest to 8 Minutes
50 Wall Balls
Rest to 12 Minutes
500m Run
Rest to 16 Minutes
50 Wall Balls

Thursday October 31, 2013

3 Rounds
800m run
15 box jumps (24/20)
20 kettle bell swings (53/35)
25 sit ups

Wednesday Oct. 30, 2013

5 x 5 Chin Ups

Rest

2 rounds every 4 minutes x 6 Rounds

6 Push Ups

9 Burpees
12 Pull Ups

Tuesday Oct. 29, 2013

6 Rounds
Run 400m 
30 Air Squats unbroken
Rest to 5 Minutes

Monday Oct. 28, 2013

10-9-8-7-6-5-4-3-2-1
One Arm DB Snatch per arm
Front Squats

Rest

5 x 5
Ab Rollouts
Dragon Flags

Friday October 25, 2013

With a Partner each perform 
10 Rounds For Time:
10 Kettlebell Swings (70/53)
10 Box Jumps (24/20)
One Partner performs a round and the other partner performs MAX BURPEES 
then switch until both partners finish ten rounds each.

Thursday Oct.24, 2013

12 Minutes AMRAP:
400m Run
15 Push Ups

2 Minutes Rest

10 Minutes AMRAP:
Row 30 seconds hard: 30 Seconds easy

2 Minutes Rest

8 Minute AMRAP:
7 Butterfly Sit Ups
10 Plank Knees to Elbow
14 Russian Twists

2 Minutes Rest

6 Minute AMRAP:
5 Burpees 
20 Squats