May 16 2014

****5PM Class Only Today

Strength:

15 Minutes to establish a 5 Rep Max Deadlift

(Aim to do it in 5 Sets)

Conditioning:

For Time:

12 Deadlifts 

40 Wallballs 20/14
9 Deadlifts
30 Wallballs
6 Deadlifts
20 Wallballs
3 Deadlifts
10 Wallballs

*** Deadlifts should be done with 70% of 5 Rep Max

May 14 2014

Conditioning:

Every minute on the minute for 20 minutes perform:

Odd Minutes: 

10 KB Swings 53/36

4 Burpees

Even Minutes:

100 ft Odd Object Carry

4 Box Jumps 24"/20"

* Score is uncompleted rounds

Strength:

Barbell Row

5-5-5-5-5

May 12 2014

Conditioning:

5 Min AMRAP

6- Power Snatch

9- Lateral Burpees

5 Min AMRAP

6- Hand Release Pushups

9- Burpee Box Jumps

5 Min AMRAP

6- Thrusters

9- Burpees

****90 Second rest between AMRAPS

Strength:

Back Squat

5-5-5-5-5

May 9 2014

****5 PM Class Only Today

Conditioning: 

Teams of 2 For time:

60 KB Swings 53/36#

60 Wallballs

60 OH Plate Lunges 45/25#

60 Goblet squats 53/36#

60 Toes to Bar

800m weighted carry cash out

Both team members must stop and complete 3 Burpees every minute on the minute during the 60 rep sets

Strength:

Strict Press

5-3-3-3-1

May 7 2014

Conditioning:

For Time:

400M Run

50 Box jump 

50 Jumping pull-ups

50 Kettlebell swings (35, 25#)

50 Walking Lunge steps

50 Situps

50 Push press (45, 35#)

50 Supermans

50 DB Thrusters 25/15

50 Burpees

400m Run

Strength:

Front Squat

5-5-5-5-5

May 5 2014

Conditioning:

As many rounds as possible in 20 Minutes of:

15 Box Jumps

12 Thrusters

9 Burpees

6 Pullups

Strength:

Bench Press

5-5-5-5-5

Ring dips

3-3-3-3-3

May 2 2014

Conditioning:

"Ninja Workout"

5 Rounds for Time:

8 Burpees

10 Situps

12 Jump Squats

14 Pushups

12 Jump Squats

10 Situps

8 Burpees

* Run 400M between Rounds 

Strength:

Deadlift

5-5-5-5-5