02/18/12
Back Squat 3-3-3-3-3
Increase weight each round
250M Row - 1 Min. Rest x 10
Record Time
(Average of fastest and slowest row)
02/17/12
For Time:
400 M Run
25 Pull Ups
25 Russian Twists
250 M Run
50 Air Squats
50 Ab Mat Sit Ups
400 M Run
25 Pull Ups
25 Russian Twists
250 M Run
50 Air Squats
50 Ab Mat Sit Ups
02/16/12 Strength: 5X3 Cleans (75% Body Weight)
3 R/F/T
10 Ring Dips
20 DB Snatch (40/30)
30 Wall Ball
"Fight Gone Bad"
Wall Ball
SDHP
Box Jump
Push Press
Row
Rest
(1 Min per station. Clock does not stop. 3 Rounds, 1 Point per rep/calorie)
02/09/12 Strength: Press 5-3-2-1-1
5X5 Ring Dips, 30 sec rest between sets
2 Min Rest
Light 500M Row
2 Min Rest
2K Row for time
02/08/12 Skill: Kipping Pull-ups
12 Min, Every Minute on the Minute complete
- 20 yards DB Farmers Carry (45/35)
- 20 yards OH Walking Lunges (45/35 Plate)
- Complete as many burpees as possible in remainder of each minute
Score = amount of burpees
02/07/12 Strength: 3x5 Clean
3 R/F/T
800 M Run
30 Ab Mat Sit ups
25 Push Ups
20 Pull Ups
02/06/12 Skill: Muscle Up Transition
"Coe"
10 R/F/T
10 Thrusters (95/65)
10 Ring Push Ups
02/04/12
400 M Run
3 Muscle Ups
6 Squat Snatches (135/95)
1600 M Run
6 Squat Snatches
3 Muscle Ups
400 M Run
02/03/12
"Six Pack"
6 R/F/T
10 Sec Plank Left
10 Toes to Bar
10 Sec Plank Center
10 Ab Mat Sit Ups w/Med Ball (20/14)
10 Sec Plank Right
10 KB Swings (53/35)
10 Sec Plank Left
10 Knees to Elbows
10 Sec Plank Center
10 Russian Twists (20/14)
10 Sec Plank Right