9.24.13
9.25.13 - 1 Round for Time
Row 1000m
50 Dips
40 Overhead Squats (45/33lb)
30 Back Extensions
20 Burpee Pull Ups
10 Turkish Get Ups (Alternating, 53/35lb)
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9.23.13
20 Minute AMRAP
5 Clusters (115/75lb)
10 Toes to Bar
100m Plate Carry (45/35lb)
5 Handstand Push Up
10 Box Jumps (24/20")
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9.22.13
1 Round for Time
30 Clean and Jerk (135/95lb)
Run 1 Mile
50 Pull Ups
Run 1 Mile
50 Sledgehammers
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9.21.13
10 Intervals of 30s Row/30s Rest, record distance
Rest 5 Minutes
5 Minute AMRAP - Burpees
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9.19.13
3 Rounds for Time
500m Row
20 Planche Progressions
25 Back Extensions
30 V Ups
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9.18.13
L Sit - Max Time
Run 2 Miles
Plank - Max Time
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9.17.13
5 Rounds for Time
5 Snatch Balance (135/95lb)
10 Burpees
20 Sledgehammers on Tire (16/10lb)
Run 100m
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9.16.13
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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9.14.13
12 Minute AMRAP
3 Clean and Jerk (135/95lb)
3 Toes to Bar
* increase the number of repetitions by 3 each round, until time runs out
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9.12.13
Row 1000m, then complete 3 Rounds for Time of:
50 Sit Ups
40 Kettlebell Swings
30 Burpees
20 Pull Ups
10 Handstand Push Ups
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9.11.13
10 Rounds for Time
5 Back Squat (increase load each round)
100m Farmer's Carry
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9.10.13
20 Minute AMRAP
10 Wall Balls
5 Inch Worm Push Ups
100ft Broad Jump
10 V Ups
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9.9.13
21 - 15 - 9 reps
Dumbbell Squat Clean (50/35lb)
Handstand Push Ups
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9.8.13
3 Rounds for Time
30 Sumo Deadlift High Pull (45lb)
15 Box Jumps (24/20")
30 Front Squat (45lb)
15 Burpees
30 Overhead Lunges (45lb)
15 Plank to Pike
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9.7.13
Push Jerk (10-9-8-7-6-5-4-3-2-1 reps) - 135/95lb
Pull Ups (2-4-6-8-10-12-14-16-18-20 reps)
then
Run 1 Mile
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