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

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

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

May 18 2013

Recovery/Weakness Day

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

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

May 15 2013

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

SO MUCH MORE VIDEO