Friday, April 18, 2014

18 APR 2014

Teams of 3 - 20:00 Time Cap

1st Team member needs to complete their manmakers before the next person starts their round.  Team members 2 & 3 will wait in the plank position. The team with the most combined meters at the end of 20:00 wins

Manmakers x 10 @ 35#
Pull Ups x 20
Sit Ups x 30
Front Squat x 40 @ 135#
American Swings x 50 @ 53#
Wall Ball x 60 @ 20#
Row for Meters



Thursday, April 17, 2014

17 APR 2014

Partner AMRAP 6:00 Rounds

1) Clean & Press 2/4/6/8/10

2) Pull Up 2/4/6/8/10

3) Floor Wipers 2/4/6/8/10

4) Row 250 / Rack Hold

5) Swings 5/10/15/20




16 APR 2014

5 Rounds

Row 500M
Deadlift x 10
Wall Ball x 20

 






15 APR 2014

Press 3 x 5

then

30:60s x 14


Thursday, April 10, 2014

10 APR 2014


10,000lbs
 

Deadlift 10,000lbs, break it up in reps and sets as needed.
 
Example: 10x10 @ 100lbs, 5x5 @ 400lbs, or 1 x 33 @ 300lbs

Each Pause = 7 Burpee Over Bar

Every 3rd Pause = 50 yd Sled Drag
 

 

Wednesday, April 9, 2014

9 APR 2014

1:00 Work :20 Rest x 4 Rounds
Hand Release Swings
Barbell Rollouts
Ring Rows / Ring Push Ups
Hand to Hand Sumo Deadlifts
Clean & Press L/R
GHD Sit Ups




Tuesday, April 8, 2014

8 APR 2014

Arm Bar Stretches

Racked Lunges 3 x 5

then

Double Front Squat 5 x 5
Single Leg Deadlift 5 x 5
Pull Ups 5 x 5

then

AMRAP in 3:00 x 3

Double Clean
Thruster
Weighted Step Ups
Push Up
Squat Thrust