10-09-2015

15' Amrap

In partners:


while one person performs 10 wall balls
the other holds a squat

switch

while one person performs 10 box jumps
the other holds a ball overhead

switch

09-09-2015

10' Amrap of:

3 Deadlift (315/205lbs)

6 Burpees

9 Air Squats

immediately after 10' with no rest

For time:

200 Double Unders 

08-09-2015

Naughty Nancy

4 Rounds for time of:

600m Run

25 OH Squats (135/95lbs)

07-09-2015

EMOMx30

Odd: 3 Pull ups, 5 Pushups, 7 Squat

Even: 8-10 Burpees

05-09-2015

Deadlift (3-3-3-3-3)

Push Press (3-3-3-3-3)

In teams

Two Rounds for time

100m Farmers Carry (each)

100m Overhead Plate Carry (each)  

04-09-2015

Every 90'' for 15'

30 Double Unders

3 Power Snatch 50/30

03-09-2015

Tabata Double Unders

Max Box Jump 3min

Tabata Situp

Max Toes to bar 3min

Tabata Burpees (cals)

Max Wall Ball 3min

total reps on each movement.

02-09-2015

5 Rounds for time of:

4 Thruster

4 Push Press

4 Front Rack Lunge

25 Situps

*Choose your own weight

**Barbell Cannot Be put down during each round.

01-09-2015

Death by:

Shuttle run

Burpee


* 10m Shuttle Run x 2

* Start with 2 burpee and add 2 each minute

* 2 shuttle run/2 burpee in first minute,
2 shuttle run/4 burpee in second minute etc

 

31-08-2015

30-20-10 reps of:

Power Clean 65%

Back Squat 65%