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  • 04282015

    1) Every 2 minutes for 20

    Hang snatch + snatch(full) increase weight each round if possible

    2) For time

    30-20-10

    KBS 53/35

    Burpees over the KB


  • 04272015

    1) In teams of two alternating each 3 rounds of Cindy until 30 rounds of Cindy are complete

    "Cindy"
    5 Pull ups

    10 Push ups

    15 Air squats

    Complete a 200m run as a team after each round. 


  • 04252015

     1) 3 Rounds for time

    500m Row

    15 Back squats 135/95 (take from rack)

    Rest exactly 10min 

    then

    3 Rounds for time

    500m Row

    15 Back squats 135/95 (take from rack)


  • 04242015

    1) 125 Burpees for time

    at the beginning and every 2 mins do 25 Double unders. 


  • 04232015

    1) Death by Pull-ups *Do strict as long as possible before you start kipping

    2) 5 Rounds for time

    10  TTB

    20 V-ups

    30 Sit ups


  • 04222015

    1) EMOM for 10min 

    2 Pwr cleans + 1 Jerk increase weight each set

    2)21-15-9

    500m Run

    Deadlifts 225/155

    HR Push ups

    Start each round of reps with a 500m run


  • 04212015

    1) Take 10 minutes to work up to a 1RM pause front squat 5sec at the bottom 12 sec at the top

    then 3x3@83%

    2) EMOM for 12minute score is total reps

    Even: Box jumps 24/20

    Odd: Wall balls


  • 04202015

    1) Take 10min to work up to a 3 rep heavy power snatch for the day

    2) 14min AMRAP

    15 Pwr snatch @80% of above

    15 Sit ups

     

  • 04182015

    In teams of two complete as many rounds and reps as possible in 30 minutes of

    500m Run

    5 Pull ups

    10 Burpees 

    15 Wall balls 20/14

    While one person runs the other completes as many rounds of the triplet as possible. Partners switch after each run. 


  • 04172015

    1) For time

    Row 5k 

    2) 20min AMRAP

    7 Push press 95/65

    7 Box jumps 24/20

    200m Run

     

     


  • 04162015

    1) 4x10 Elevated ring row have your feet in line with the rings

    2) Every 2 minutes for 14 minutes perform

    1 Shuttle sprint

    10 Deadlifts @ 225/155


  • 04152015

    1) Take 10 minutes to work up to a heavy clean and jerk for the day

    2) 5 Rounds for time

    15 FS w/ DB 

    15 Yard carry w/ DB in rack position

    10 Hang pwr cleans w/ DB 

    15 Yard carry w/ DB in rack position

    5 Man makers

    Complete this workout as a relay as soon as you complete a round get in the back of the line. 30/20 for weight

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720 SE Pioneer Way Oak Harbor Wa 98277