20150430

6 min AMRAP

3 hspu
6 sit ups
9 squats

Rest 3 min

6 min AMRAP

3 ring dips
6 push ups
9 box jumps

20150429

4 rounds

200m run with ball 20/14
10 pull up
10 toes to bar
10 wall ball 20/14

Masters 55+

200m run
10 pull up
10 sit ups
10 wall ball 14/10


Foundations

10 min amrap

5 push press
7 box jump/step up
9 sit ups

20150428

Back Squat
5-5-5-5-5

20150427

For Time:

1000 run/row
20 bench press 75/45
20 lb swing
15 bench press 85/55
15 kb swing
10 bench press95/65
10 kb swing
5 bench press115/75
5 kb swing

masters 55+

For time:
800m run/row
20 bench press 45/35
20 kb swing
15 bench press 55/45
15 kb swing
10 bench press 65/55
10 kb swing
5 bench press 85/65
5 kb swing


Foundations

For Time:

50 deadlifts

20150424

5 min AMRAP
5 dumbbell snatch right side
5 dumbbell snatch left side
20 Double unders

Rest 3 min

5 min AMRAP
5 ring dips
10 puch ups
15 sit ups

Rest 3 min

5min AMRAP
Max cal row

20150423

15-12-9-6-3

Power cleans 135/95
Kettlebell swings 1.5pd/1pd
Toes to bar

20150422

Deadlift
1-1-1-1-1

Masters 55+

15 deadlift
100m run
12 deadlift
100m run
9 deadlift
100m run
6 deadlift
100m run
3 deadlift
100m run

Foundations

Tabata style:8 rounds at each movement

30 sec of work, 20 sec of rest


Lunges
KB swing

20150421

In 4 min, row 500m, then with remaining time, max wall balls

rest 4 min

In 4 min, run 400m, then with remaining time, max wall balls

rest 4 min

In 4 min, 300m bear crawl, then with remaining time, max wall balls

20150420

9 min amrap

6 hang squat clean 75/55
12 box jump 30/24


Masters 55+

4 rounds

6 dumbell snatch (rt hand) 20/30
6 dumbell snatch (lt hand)
12 box step ups 20/16


Foundations

8 min amrap
 5 dips
10 push ups
15 front or back squat

20150417

"Hope"

3 rounds

1min for max reps at each:

Burpees
Power Snatch 75/55
Box Jumps 24"/20"
Thrusters 75/55
Chest to bar pull-ups

20150416

main site 150331

5 min AMRAP
275 lb deadlift, 3 reps
115 lb push press, 7 reps

20150415

12 min amrap

5 med ball clean 20/14
150m row
10 kb swing 24/16kg



Masters 55+

12 min amrap

5 med ball deadlift 14/10
5 med ball front squat
150m row
5 kb swing 16/12kg



Foundations

10min amrap

10sit ups
10 push up
10 box jump or step ups

20150414

Running "The Ghost"

6 Rounds for time

1 min 50' shuttle sprints

1 min burpees

1 min double unders

1 min rest

20150413

"Barbara"

5 rounds for time, 3min rest between rounds

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


Masters 55+

"Barbie"

3 rounds for time, 2 min rest between rounds

5 ring rows
10 push up
15 sit ups
20 squats


Foundations class

21-15-9
wallballs
burpees

20150402

"Karen"

150 wall ball 20/14

20150401

"Helen"

3 rounds

400m run
21 kb 1.5 pood
12 pull up