20150619

Dirty Dozen

12 rounds

12 push-up
12 squat
12 sit-up
12 lunge

hold onto plate when possible

20150618

5 rounds

10 squat snatch 55/75
30 sec chin over bar hold
10 squat snatch 55/75
60 sec plank hold

20150617

EMOM 14 min

5 push-up
10 deadlift @ 50% of 1 rep max

20150616

Find 1 rep max thruster

then complete:

5 thruster @ 85%
1 thruster @95%
10 thruster @ 75%
1 thruster @ 90%
15 thruster @ 65%

rest 2-3 min between sets

20150615

For Time:

60 Box Jump
50 Wall ball
60 dips
30 push ups
100 double unders
800m run

20150612

"Roney"

4 rounds for time:

Run 200m

135 pound Thruster, 11 reps

Run 200m

135 pound Push Press, 11 reps

Run 200m

135 pound Bench press, 11 reps

20150611

AMRAP for 1 min at each station, 30 sec transition between stations:

Rope climb

Tire flip

Toes to bar

Double Unders

Muscle up, bar or ring

Sled Drag 

Rest 5 min and do it  again

sub for Muscle up is dips

20150610

40-30-20-10

Box Jumps

Pull-ups

20150609

For Time:

2 rounds

200' bear crawl

75 squats

rest 3 mins

2 rounds

200' lunges

50 push ups

rest 3 mins

2 rounds

400m run

25 burpees

20150608

Bench press
3-3-3-3-3

20150605

"Paul"
5 rounds
50 Double unders
35 knees to elbows
20 yards overhead walk with 185/125

20150604

"Randy"

For time:
75 snatches 75/55

20150603

5 rounds for time:

25 KB swings
5 push press
200m row

20150602

21-15-9

Deadlift 225/155

Box Jumps 24"/20"

Handstand Push Ups

20150601

4 rounds

1 rope climb(6 pull-up, 6 lunge)
25 push up
25 sit up