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%
 

29-08-2015

For time:

500m run

45 Back Squats 60/40

500m run

30 Front Squats

500m run

15 Overhead Squats

28-08-2015

Deadlift

3-3-3-7-7-7

then

5 Rounds for time of:

20 wall-ball shots

10 deadlifts 100/70

27-08-2015

4 Rounds of:

Row Max Cals in 1 Minute
1 Minute Rest

Max Hspu in 1 Minute
1 Minute Rest

Max Hollow Rocks in 1 Minute
1 Minute Rest

Max Bar MU's in 1 Minute
1 Minute Rest

26-08-2015

For time

21 Pistols

15 Power Clean 70/40

9 Muscle Ups

21 Hspu

15 Power Clean

9 Muscle Ups

25-08-2015

6 Rounds for time:

3 Snatches 70/40

2 Rounds of Cindy

24-08-2015

5 Rounds of:

5 minutes of rowing

5 minutes of rest

12-08-2015

3 Rounds of:

75 Double-unders

15 Toes to bar

15 Push Press 60/40