Author Archive

Tuesday, January 1, 2013

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In teams of 4 with 2 people working at a time complete
200 Wall balls (20/14)
300 Kettlebell swings (53/35)
400 Box jumps (24/20)
500 Abmat Sit-ups

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Monday, December 31, 2012

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Cash in: 200 Double unders (2:1)
21-15-9
Pullups
Burpees
Slamballs (20/15)
Cash out: 500m row/400m run

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Friday, December 28, 2012

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Deadlift: 10, 8, 8 @ 65, 70, 75%

21 Deadlifts (135/95)
18 Hang Power Cleans
15 Front Squats
12 Push Jerk
15 Front Squats
18 Hang Power Cleans
21 Deadlifts

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Thursday, December, 27, 2012

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3 rounds of:
Run 400 meters
Max set American KB Swings (53/35)
Max set Pullups/Ring rows
Max set Double unders
Rest 2:00

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Thursday, December 27, 2012

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3 rounds of:
Run 400 meters
Max set American KB Swings (53/35)
Max set Pullups/Ring rows
Max set Double unders
Rest 2:00

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Wednesday, December 26, 2012

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Bench Press: 10, 8, 8 @ 65, 70, 75%

Cindy-Loo Boo Who!!
3 Rounds: Cindy
5 Pullups
10 Pushups
15 Air Squats
500m Row
2 Rounds: Cindy-Loo
5 L-Pullups
10 Burpees
15 Back Squat – no racks (135/95)
500m Row
1 Round: Cindy-Loo Who
5 Muscle Ups
10 Double Pushup Burpees
15 Front Squats – no racks (135/95)
500m Row

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Wednesday, December 26, 2012

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Bench Press: 10, 8, 8 @ 65, 70, 75%

Cindy-Loo Boo Who!!
3 Rounds: Cindy
5 Pullups
10 Pushups
15 Air Squats
500m Row
2 Rounds: Cindy-Loo
5 L-Pullups
10 Burpees
15 Back Squat – no racks (135/95)
500m Row
1 Round: Cindy-Loo Who
5 Muscle Ups
10 Double Pushup Burpees
15 Front Squats – no racks (135/95)
500m Row

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Monday, 24 December 2012

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12 Days of Christmas!!!

  1. Sprint (200m)
  2. HSPUs
  3. Wallballs (20/14)
  4. Pistols
  5. Pushups
  6. Pullups
  7. TTBs
  8. Slamballs (20/15)
  9. Box Jumps (24/20)
  10. Hang Power Cleans (95/65)
  11. Barbell Rollouts
  12. Thrusters (95/65)
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Friday, 20 July 2012

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21-15-9
Thrusters (105/75)
KB swings (70/53)
400m Sand bag run (60/40)
*Run after each round of 21-15-9

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Thursday, 19 July 2012

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Strength:  Deadlifts @ 6, 4, 4 (75, 80, 85%)

5 Power cleans (155/105)

50 Double unders (3:1)

5 rounds

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Tuesday, 17 July 2012

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Strength:  Front Squat @ 6, 4, 4 (75, 80, 85%)

For time:
21, 18, 15, 12, 9 – Pullups

15, 12, 9, 6, 3 – HSPUs

*Modified depth of HSPUs with abmats are acceptable

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Monday, 16 July 2012

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Complete 3 rounds for reps of:

Double-unders in 60 seconds
Rest 30 seconds
Wallballs (20/24) in 60 seconds
Rest 30 seconds
Slamballs (25/15) in 60 seconds
Rest 30 seconds
Row in 60 seconds
Rest 30 seconds
TTBs in 60 seconds
Rest 30 seconds

Burpees in 60 seconds

Rest 30 seconds

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Monday, 9 July 2012

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800m run

21 KB Swings (53/35)

21 Pullups

21 Double Unders

21 Box Jumps (24/20)

 

600m Run

15 KB Swings (53/35)

15 Pullups

15 Double Unders

15 Box Jumps (24/20)

 

400m Run

9 KB Swings (53/35)

9 Pullups

9 Double Unders

9 Box Jumps (24/20)

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Wednesday, 6 June 2012

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For Time:
150 Perfect Push-Ups
Chin, chest, and hips must hit the ground for every rep. For each break in form/rest the athlete must complete a 150m Row.

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Tuesday, 5 June 2012

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For Time:
50 back squat (115/75)
40 pullups
30 shoulder to OH (115/75)
50 front squats (85/65)
40 pullups
30 shoulder to OH (85/65)
50 OH squats (65/45)
40 pullups
30 shoulder to OH (65/45)

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