20161031

3-6-9-12-15-12-9-6-3
burpees
overhead squat 75/45

20161028

For time in teams of 3

200/300 calorie

Pt1: assault bike

Pt2: 8 thrusters

       3 muscle up

Pt3: rest

*alternate stations every 2 min till calories are reached

20161027

Shoulder Press
3-3-3-3-3

20161026

5 min of max wallball 20/14

4 min of max hand stand pushup

3 min of max toes to bar

2 min of max burpees

1 min of max double unders

Score = total reps

20161025

0-3min:3 rounds
3 pull up
6 push up
9 squat

3-6min:3 rounds
4 pull up
8 push up
12 squat

6-9 min:3 rounds
5 pull up
10 push up
15 squat
*continue until unable to complete the 3 rounds in the 3 min

20161024

3 min amrap

10 Russian KB swing
5 burpee box jump over 24/20
Rest 1 min
Repeat x3 for a total of 3 rounds

20161021

 12 min amrap

1 hang power clean 135/95
5 hand release push up
2 hang power clean
10 hand release push up

* continue to add 1 clean and 5 push up each round