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  • 07022015

    1) For total time

    All out efforts

    250m Row rest :30

    500m Row rest :60

    750m Row rest :90

    1000m Row rest 2:00

    1000m Row rest 2:00

    750m Row rest :90

    500m Row rest :60

    250m Row

  • 07012015

    1) 5x9 Seated DB press AHAP

    2) Every minute on the minute for 14 minutes

    Even 10 Pull-ups

    Odd 40 Double unders 


  • 06302015

    1) Every 2 minutes for 14 2 Full cleans+ 2 Front squats+ 1 Jerk

    2) For time

    20-18-16-14-12-10-8-6-4-2

    Burpees

    Dead lifts 155/105


  • 06292015

    1) 5 Rounds of :60 ME back squat at body weight

    rest :15

    2) "Nancy"

    5 Rounds for time

    400m Run 

    15 OHS 95/65


  • 06272015

    1) Increase weight each 3min segment

    EMOM for 3min 5 Snatch

    EMOM for 3min 3 Snatch

    EMOM for 3min 1 Snatch 

    2) 20min AMRAP 

    2 Wall climb 

    10 Box jumps

    100' Prowler push 

     

     


  • 06262015

    1) In teams of two complete the following 

    21-15-9 

    Thrusters 95/65

    Ring dips

    HR Push ups

    Then

    1 Mile run as a team 

    Only one person works at a time. After one person completes their set of 21 the other person will complete their set and the first person rest. Same for the set of 15 and 9.

     


  • 06252015

    1) All out efforts

    250m Row rest :60

    500m Row rest :90

    750m Row rest 2:00

    1000m Row

    2) TABATA x3 

    Hollow hold


  • 06242015

    1) Take 12Min to work up to a heavy PWR clean and jerk for the day

    2) 6 Rounds for time

    400m Run

    15 Burpee pull ups

     


  • 06232015

    1) 5 Rounds of :60 ME back squat at body weight

    rest :30

    2) For time

    75 Wall balls 

    25 Sit ups

    50 Wall balls

    50 Sit ups

    25 Wall balls 

    75 Sit ups

     


  • 06222015

    1) 5x3 Legless rope climb rest as needed

    2) 8Min AMRAP

    KB'S (every time you drop the bell do a shuttle sprint)

     

  • 06202015

    1) In teams of 2 complete the following 30 min AMRAP of

    1000 m Row
    30 Wallballs 20/14
    15 Hang cleans 135/95

    Partners can break up the workout however they see fit


  • 06192015

    1) 4x400m plate carry 45/25

    2:00 Rest between rounds


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