Thursday, January 31, 2013

February 1, 2013


5 Minute AMRAP of:
20 KB Swings
10 24″ Box Jumps
1 Minute Rest
5 Minute AMRAP of:
20 Wallball
5 Fireman carrys (down and back)
1 Minute Rest
5 Minute Amrap of:
10 135lb back squat
20 -1,2,3,2 Combos

Rest 5 Mins Then:

Deadlift 
3-3-3-3-3-3-3

January 31 2013

Rest Day 

Wednesday, January 30, 2013

January 30 2013

5 rounds for time of:

5 Squat Snatch 135
10 Pullups

Rest 5 Minutes Then:

Front Squat 
3-3-3-3-3-3

Snatch Press
3-3-3-3-3

Snatch Push Press
3-3-3-3-3

Snatch Balance
1-1-1-1-1

Tuesday, January 29, 2013

January 29 2013

5 Rounds for Time:

15 Thrusters, 75/55
12 TTB
9 Box Jumps, 24/20 

Monday, January 28, 2013

January 28 2013

Rest Day 

January 27 2013

Back Squat

5-5-5-5-5

Strict Press

5-5-5-5-5

100 Situps for Time

January 26 2013

6 min AMRAP

Clean and Jerk 100Lbs
5 Burpees on the minute

Rest 10 Minutes

2 Min AMRAP 
Pullups

Rest 2 Minutes

2 Min AMRAP
Deadlift 225

Friday, January 25, 2013

Wednesday, January 23, 2013

January 23 2013

For Time:

40 Wallballs
30 KB swings 53/36
20 Deadlifts 225/155
10 Box Jumps
Rest 2 Minutes
10 Box Jumps
20 Deadlifts 225/155
30 KB Swings
40 Wallballs

Tuesday, January 22, 2013

January 22 2013

13Min. AMRAP 

1- Deadlift 315/205
22- Thrusters 95/65


Friday, January 18, 2013

January 18 2013

Front Squat 

3-3-3-3-3-3-3-3-3-3

Rest 3 minutes then 1 round for time of:

30 Wallballs
20 Kb Swings 63/44
15 Dumbell Burpees 30/20
Box Jumps 24/20

Thursday, January 17, 2013

January 17 2013

15-12-9-6-3 reps of:

Power Snatch 115/85
Bar Facing Burpee
(must jump off both feet)


Tuesday, January 15, 2013

January 15, 2013

"Diane"

21-15-9 of

Deadlift 225
Handstand Pushups

Rest 10 Minutes then 15 Min AMRAP of:

Run 200M
12 Box Jumps 24"
12 Pullups

Thursday, January 10, 2013

January 14 2013

3 Rounds for Time:
20 SDHP 53lb kb
10 Burpees

Run 200M

20 Airsquats

10 Kb Swings


January 13 2013

For Time Perform:

Max Reps Pushups
Rest 2 Minutes
Max Reps Pushups 
Rest 2 Minutes
Max Reps Pushups
Rest 2 Minutes

Run 5K Then:

50 Squats 
Rest 1 Minute
50 Squats 
Rest 1 minute 
50 Squats

January 12 2013

Rest Day 

January 11 2013

Strength Day 

Overhead Squat 

5-5-3-3-1-1-1

Bench Press

5-5-3-3-1-1-1

January 10 2013

For Time:

1 Clean and Jerk (155Lb)
1 Round of Cindy (5 Pullups, 10 Pushups, 15 Squats)
2 Clean and Jerks 
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
UNTIL 10 Clean and Jerks is reached finished with 1 Round of Cindy


Wednesday, January 9, 2013

January 9 2013

"Filthy Fifty"

50 reps in order For Time Of:

Box jumps

50 Jumping Pullups
50 KB swings
Walking Lunges 50 steps
50 Knees to Elbows
50 Push Press (45LBS)
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders

January 8 2013

Rest Day 

Monday, January 7, 2013

January 7 2013

EMOTM for 12 mins 3 reps of:

Squat Clean 

then 

EMOTM for 12 mins 2 reps of:

Squat Snatch

Thursday, January 3, 2013

January 3 2013

3 Rounds for Time of:

30 Overhead Squats (115)
20 Thrusters (115)
10 Box Jumps

Rest 3 minutes then begin: 
5x5 

Back Squat