20150529

14 min: every minute on the minute

5 push ups

3 burpees

3 broad jumps

20150528

30 min amrap

800m run
25 DB thrusters 35/25
400m DB farmer carry 35/25

20150527

shoulder press
1-1-1-1-1

20150526

12 min amrap

21 overhead squat
15 alternating KB or DB snatch
9 wall balls

20150525

"Gonzo"
3 rounds

5x barbell complex
1 power clean
2 front squat
3 thruster

15 burpees

20150522

Teams of 2

*must alternate every 10 rep

*Run can be done with partner

400m run

60 push ups

400m run

60 KB swings

400m run

60 pull ups

400m run

60 wall balls

400m run

60 box jumps

400m run

60 burpees

400m run

20150521

"Betty" 

5 rounds for time:

12 push press 135/95

20 box jumps 24"/20"

20150520

4 rounds for time:

 

12 burpees

15 push-ups

20 KB swings

40 double unders

20 sec handstand hold

20150519

Find 1 rep max split jerk from behind back

Then for time:

100m walking lunge
800m run
100 air squats

20150514

'The Other Total"

Clean 1-1-1
Bench Press 1-1-1
Overhead Squat 1-1-1

20150513

"Barbara"

5 rounds for time, 3 min rest between rounds

20 pull-ups
30 push ups
40 sit ups
50 squats

20150512

Running "The Ghost"

6 rounds for time:

1 min row for cal or 50' shuttle sprint
1 min burpees
1 min double unders
1 min rest

20150511

3 rounds for time:

50m sprint
12 power clean 165/115
6 push jerk 165/115

20150508

"Filthy 50"

50 reps of each:

box jump (24")
jumping pull-up
KB swing (1pd)
walking lunge
K2E
push press (45#)
back extension
wallball
burpee
DU

20150507

21-15-9
Deadlift 225/185
Chest to Bar Pull-ups

20150506

10 HSPU
100m sandbag carry
8 HSPU
150m sandbag carry
6 HSPU
200m sandbag carry
4 HSPU
250m sandbag carry
2 HSPU
300m sandbag carry

20150505

15min AMRAP

5 OVHS
10 burpees
5 KB swings
10 push-ups

20150504

Front Squat 10-10-10-10-10

Add weight each set

Foundations

2 minutes each:
- skipping
- sit ups
- farmer carry
- dumbbell thrusters

Rest 3 minutes
Repeat

20150501

"Jeremy"

21-15-9
Overhead squat 95/65
Burpees


*scaled for the dino runners if they so choose*

21-15-9
wall ball 20/14
burpees