Walk through 4 rounds of:
3 HSPU
9 Pushups
12 Airsquats
For Time:
"Diane"
21-15-9
Deadlift 225
HSPU
Then:
Bench Press
5-2-2-2-2
Friday, May 31, 2013
Thursday, May 30, 2013
May 30 2013
Walk Through 4 Rounds of:
5 Pullups
10 Pushups
15 Airsquats
For Time:
Run 800M
20 KB Thrusters 36/25
Run 800M
30 KB Swings
Run 800M
40 KB Front Squats
Then:
Push Press
5-5-5-5-5
Wednesday, May 29, 2013
May 29 2013
Walk Through 4 rounds of:
10 Pullups
25 Unbroken Airsquats
3 Rounds for Time of:
30 - Wallball
30 - 75 pound Squat snatches
Then:
Strict Press @ 50% max
8-8-8-8-8
Barbell Row @ 50% max
6-6-6-6-6
Tuesday, May 28, 2013
May 28 2013
Walk Through 4 Rounds of:
5 Pullups
10 Pushups
15 Squats
10 Rounds for Time of:
3 Jerks 155/95
6 Toes to Bar
9 push-ups
Then:
Back Squat
5-5-5-5-5
Monday, May 27, 2013
May 27 2013
Walk Through 4 Rounds of:
1 Clean and Jerk (going up in weight each time)
8 Ring Dips
10 HSPU's
10 Rounds for Time of:
3 Jerks 155#
6 Toes to Bar
9 push-ups
Then:
Front Squat
5-2-2-2
Sunday, May 26, 2013
Friday, May 24, 2013
May 24 2013
For Time:
"Annie"
50-40-30-20-10
Double Unders
Situps
* If you missed Wednesdays workout do that instead
Thursday, May 23, 2013
May 23 2013
Walk Through 8 Rounds of:
5 Jumping Pullups
5 Burpees
5 Squats
4 Rounds for Time:
25 WallBalls
25 Prison Squats
Run 400M W/ Med Ball
Then:
Strict Press:
5-5-5-5-5
Wednesday, May 22, 2013
May 22 2013
Walk through 4 Rounds of:
5 Pullups
10 Pushups
15 Squats
As many rounds and reps as possible of:
Minutes 0-5
9 Deadlifts 315#
9 Box Jumps 30inch
Minutes 5-7
Rest
Minutes 7-11
9 Thruster 95#
9 Pullups
Minutes 11-13
Rest
Minutes 13-16
9 Ring Dips
9 Clean and Jerk 135#
Minutes 16-18
Rest
Minutes 18-20
9 Pushups
18 Double Unders
Minutes 20-21
Rest
Minutes 21-22
1 Arm Dumbbell Snatch alternating arms 45#
Then:
Barbell Row
5-2-2-2-2
Tuesday, May 21, 2013
May 21 2013
Walk Through 4 Rounds of:
5 Pullups
10 Wall Ball
15 Air squats
20 Sec Hold on Rings
6 Rounds for Time Of :
6 Burpees
6 Front Squat 115/75
6 Push Press 115/75
6 Back Squat 115/75
Then:
Bench Press
5-5-5-5-5
Monday, May 20, 2013
May 20 2013
Walk Through 2 Rounds of:
20 Airsquats
20 Pushups
20 Pullups
4 Rounds for time:
Run 400M
20 Backsquats 155#
*Everytime you rack the weight before set is complete complete 5 burpees
Then:
Back Squat
2-2-2
Sunday, May 19, 2013
May 19 2013
For Time:
Run 400M w/45Lb Plate
20 HSPU
30 Burpees
40 Toes to bar
50 Ground to Overhead w/ 45lb Plate
100ft Overhead Walking Lunge w/ 45lb Plate
50 Ground to Overhead w/ 45lb Plate
40 Toes to Bar
30 Burpees
20 HSPU
Run 400M w/ 45Lb Plate
Friday, May 17, 2013
May 17 2013
Walk Through 10 Minutes of:
1 Squat clean*
5 Pullups
Every Minute on the Minute
* Choose a challenging weight
As Many Rounds as Possible in 7 Minutes of:
4 HSPU
8 Front Squat 115#
8 Push Jerks 115#
4 Toes to Bar
Then:
Back Squat
5-2-2-2-2
Barbell Row
5-2-2-2-2
VIDEO: WE GOT OURSELVES A GAME
Thursday, May 16, 2013
May 16 2013
Walk Through 4 Rounds of:
5 Pullups
10 Wall Ball
15 Air squats
20 Sec Hold on Rings
As Many rounds as Possible in 12 Minutes of:
10 Kb Swings
10 Pushups
10 Situps
10 Box Jumps
Then:
Front Squat
5-5-5-5-5
Wednesday, May 15, 2013
May 15 2013
.JPG)
Walk Through 2 rounds of
30 Unbroken Wallballs
25 Unbroken Pushups
*Rest as needed between rounds to keep both rounds unbroken
For Time:
Run 400M w/55# Sandbag
10 Overhead Squats 155#
Run 800M w/55# Sandbag
20 Overhead squats 135#
Run 1200M w/55# Sandbag
30 Overhead squats 115#
* Everytime bar is set down full squat snatch it back up
Then:
Strict Press
5-2-2-2-2
Tuesday, May 14, 2013
May 14 2013
Walk Through 4 rounds of
5 Pullups
10 Pushups
15 Airsquats
Thruster
5-5-5-5-5
For time:
20 Thrusters 95/65
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
* On the minute, every minute, you must complete 4 burpees before continuing to complete lifts
Then:
Strict Press
5-5-5-5-5
Monday, May 13, 2013
May 13 2013
Walk through 4 rounds of:
6 HSPU
8 Ring Pullup
12 Squats
For Time:
"Mano Steel"
77 Airsquats
7 Deadlifts 275#
11 Chest 2 Bar Pullups
7 Cleans 185#
11 Chest 2 Bar Pullups
7 Jerks 165#
11 Chest 2 Bar Pullups
7 Jerks 165#
11 Bar Facing Burpees
7 Cleans 185#
11 Bar Facing Burpees
7 Deadlifts 275#
11 Bar Facing Burpees
77 Air Squats
Then:
Bench Press
5-3-2-2-2
Sunday, May 12, 2013
May 12 2013
Rotate stations on the minute for 3 Rounds:
Prowler Push
Wallball
Burpee
Box Jump
Push Press 75/55
Then:
Deadlift
5-5-5-5-5
Friday, May 10, 2013
May 10 2013
Walk Through 5 Rounds of:
20 Airsquats
15 Pushups
10 Pullup
5 HSPU
For Time:
"Grace"
30 Clean and Jerks 135#
Then:
Barbell row
5-3-2-2-2
Back Squat
5-3-2-1-1
Thursday, May 9, 2013
May 9 2013
Walk Through 3 Rounds of:
5 Pullups
10 Pushups
15 Squats
20 Sec Hollow Body Hold
As Many Rounds as Possible in 15 Minutes of:
100 Ft. Farmers walk 100/65
15 KB Swings 53/36
15 WallBall Shots 20/14
100 Ft. Prowler Push
Barbell Row
5-5-5-5-5
Wednesday, May 8, 2013
May 8 2013
Walk through 5 Rounds of
10 Pullups
20 Pushups
Then 5 Rounds for Time of:
12 Burpees
6 Power Snatch 135#
Rest 5 Minutes Then:
Bench Press 165#
6-6-6-6-6
Tuesday, May 7, 2013
May 7 2013
Walk Through 3 Rounds of:
5 Pullups
10 Airsquats
10 Pushups
5 HSPU (or 20 Sec Handstand hold)
Overhead squat
5-5-5-5-5
Then:
"Nancy"
5 Rounds for time of:
Run 400M
15 Overhead Squats 95/65
Monday, May 6, 2013
May 6 2013
Walk Through 5 Rounds of:
5 L-Pullups
6 Ring Dips
AMRAP 20 Minute Ladder Up Of:
1 Chest to Bar Pullup
1 Bodyweight Squat Clean
1 Bodyweight Deadlift
(*1 rep of everything, 2 reps everything, 3 reps everything, etc.... for as many rounds as possible in 20 minutes)
Then:
Overhead squat
5*-3-2-2
*start with 135 and go up
May 5 2013
For Time:
1 Mile Sand bag carry
1/2 Body weight
Then:
Push Jerk
5-5-5
Push Press
3-3-3
Strict Press
1-1-1
Friday, May 3, 2013
Thursday, May 2, 2013
May 2 2013
Walk Through 4 Rounds of:
5 Pullups
10 Pushups
15 Airsquats
Deadlift
5-5-5-5-5
5 Rounds for Time of:
6 - Deadlift 225/155
9 - Burpees
12 - Knees to Elbows
Wednesday, May 1, 2013
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