Tuesday, May 3, 2016

3 MAY 2016

EMOM for 14:00
Clean + Front Squat + Front Squat + Lunge L + Lunge R x 3

11 Minute AMRAP:
Ascending Ladder 3, 6, 9, 12, 15, 18 and so on….. of the following movements:
Wall Balls 20/14
Box Jumps 24″/20″
Toes to bar


2 MAY 2016

Row 500M
50 Swings
50 Push Ups
50 Sit Ups

Row 500M
40 Swings
40 Push Ups
40 Sit Ups

Row 500M
30 Swings
30 Push Ups
30 Sit Ups

Row 500M
20 Swings
20 Push Ups
20 Sit Ups

Row 500M
10 Swings
10 Push Ups
10 Sit Ups


Sunday, May 1, 2016

29 APR 2016

For Time:

Squats:  80-64-48-32-16

Swings: 40-32-24-16-8

Overhead Lunge: 20-16-12-8-4

Clean & Press (es): 10-8-6-4-2

Burpee: 5-4-3-2-1

Round one would look like this: 80 Squats, 40 Swings, 20 OH Lunges, 10 C&Ps, 5 Burpees

PT test and HT/WT are right around the corner, get ready!


28 APR 2016

Every 2:00 for 24:00

Double Cleans x 11
Front Squat x 9
Push Press x 5


26 APR 2016

TABATA

Renegade Row w/Push up
Lateral Leap
V-Up
Sledge Hammer Hits
Alternating Snatches


25 APR 2016

For Time:

30 power cleans (or double KB cleans)
20 dips
10 Toes to bar
Run 400M

20 power cleans (add 10#)
20 dips
10 Toes to bar
Run 400M

10 power cleans (add 10#)
20 dips
10 Toes to bar
Run 400M



Tuesday, April 26, 2016

22 APR 2016

5 Rounds

Floor Wipers x 10
Floor Press x 12
Ring Rows X 14
Row 200M