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Saturday 08/29/15 Posted by admin on August 28, 2015 • No comments

In teams of 3:

20:00 AMRAP

Partner A, Pace Setter:
200m run
15 pushups

Partner B & C:
10 Squat Jumps
10 Leg Lifts
20 Flutter Kicks

Switch after the 15 push-ups are complete

-rest 5:00

6:00 to complete 120 burpees
Penalty: 800m Indian Run

Tuesday 08/25/15 Posted by admin on August 24, 2015 • No comments

A. Hang Power Snatch
3-3-3
2-2-2
1-1-1

B. AMRAP 9:00
9 KB Swings 53m/35w
9 Burpees
9 KB Swings
9 Box Jumps 24m/20w

Saturday 08/21/15 Posted by admin on August 21, 2015 • No comments

In Teams of 2,
50-40-30-20-10
Pull-Ups
Lunges

-rest 5:00

50-40-30-20-10
Sit-Ups
Squat Jumps

-rest 5:00

50-40-30-20-10
Shuttle Runs (each)
Push-Ups

-One partner working at a time, total reps each set.
-12:00 to complete each section

 

 

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups

 

Rest exactly 2 minutes, and then . . .

 

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)
Box Jumps (24″/20″)

Friday 08/21/15 Posted by admin on August 20, 2015 • No comments

A. Press 3-3-3-3-3
-add weight each set

B. 21-15-9
Power Cleans 135m/95w
Ring Dips

-at minute 15:00 complete:

21-15-9
Power Snatch 135m/95w
Burpees

Wednesday 08/19/15 Posted by admin on August 18, 2015 • No comments

A. Warm-Up, 3x:
:30 Box Stretch
10 Scap Pull-Ups
10 Push-Ups

B. Strength
1. Max Rep Strict Pull-Ups
2. 5 sets @ 60% of max rep
3. 3 sets @ 30% of max rep weighted

C. Midline Work
3 sets:
30 Weighted Sit-Ups
30 Back Extensions
-rest 2-3:00

 

Tuesday 08/18/15 Posted by admin on August 17, 2015 • No comments

A. Warm-Up: 3x,
10 Good Mornings w/BB
10 Pistols
-controlled down, no ascending
10 Shoulder Touches

B. Deadlift 3×3 @85%

C. RDL 4x 8 @40% of DL

D. For Time:
1000m Row
50 Burpees
800m Run

Saturday 08/15/15 Posted by admin on August 14, 2015 • No comments

In Teams of 2,
AMRAP 25:00

400m Run (Together)
50 In-unison lunge steps (each holding one DB)
30 Pull-ups (Each)
50 In-Unison Squats
30 Pull-Ups (Each)
50 In-Unison Lunge steps (each holding one DB in opposite hand)
400m Run (Together)