6/1/12

For time:

Wall Ball  @20/14 
10-9-8-7-6-5-4-3-2-1
Box step-up w/plate  @24/20, 45/25
1-2-3-4-5-6-7-8-9-10
KB swings @53/35
10-9-8-7-6-5-4-3-2-1

5.31.12

With a Continuously Running Clock, Perform
1 Min Each of:

Burpees
Toes 2 Bar
ABMAT
Jumping Squats
KB Snatch (53/35)

rest 1 Min
4 Cycles

Total Reps for all 4 cycles for score.

5.30.12

"Helen"

3 RFT:
Run 400m
21 KB Swings (53/35)
12 Pull Ups

5.29.12

8 Min AMRAP:
10 Thrusters (95/65)
15 Hand Release Push Ups

rest 5 Min

3 Rounds for Time:

5 Deadlift @ 80% WM
Run 400m

5.25.12

"Jackie"

For Time:
Row 1000m
50 Thrusters (45)
30 Pull Ups

5.24.12

1x5 Squat Snatch @ 65% of OHS Max

then

5 RFT:
10 Box Jumps (24/20)
10 OHS (95/65)
Run 400m

5.23.12

10 Min of Clean Progression Practice (95/65)
(Progression begins with deadlift, deadlift to clean shrug, squat clean from the ground, repeat.)

10 Rounds for Time:
5 Pull Ups
5 Push Ups
5 Squats
5 Burpees

5.22.12

5 Min AMRAP:
7 Wall Ball (20/14)
7 Med Ball Cleans

rest 3 Min

For Time:
15 Push Press (65/45)
Run 800m
12 Push Press (85/65)
Run 400m
9 Push Press (105/85)
Run 200m

*no racks, all bars come from the ground. Do not drop empty bars, or bars with only 10's on them or you will be doing burpees until you retire.

5.21.12

For Time:

Buy In:
30 Hand Release Push Ups

3 Rounds of:
10 Lateral Burpees Over ABMAT
20 KB Swings (53/35)
30 Goblet Squats

Cash out:
30 Hand Release Push Ups

5/19/12

Team Deadlift- both working at the same time on the same bar. 10 minutes to establish 1rm.


then:
22 minute Amrap of:
21-18-15-12
KB snatch @53/35
push ups
KB clean
abmat situps

then: 800 m relay run.

At the start of the clock, each team does 21 total (not each person) of each movement. When complete move to 18 of each, etc. Once they reach 12, return to the top and begin all over. Goal is as many rounds  as possible. One person works at a time.

Clock resets and run begins. One person runs at a time.

For time:

Every minute on the minute do 5 burpees.
In between sets of burpees, do as many 115/85# Clean and Jerks as possible.
Goal is 100 Clean and jerks.

5.17.12

Back Squat
3 @ 70% WM
3 @ 80%
3 or More @ 90%

then

4 RFT:

10 Front Squat (95/65)
10 Back Squat
10 Box Jumps (24"/20")

5.16.12

3 Min Max Doubleunders

rest 1 Min

10 Min AMRAP:
5 Burpees
30 ABMAT

rest 1 Min

Run 1 Mile for Time*

*The new mile starts at the gym, proceeds up to Royal Oaks, take a left, take a left on Holiday Ct., go to the back of the parking lot at the very dead end of Holiday (tree line), and return to the gym.

5.15.12

7 Min AMRAP:
10 KB Swings (53/35)
Carry KB 100m (to cone and back)

rest 3 Min

7 Min AMRAP:
10 Wall Ball (20/14)
Carry Wall Ball Up and Down Rabbit Hill
(touch the shed at the top)

5.14.12

7 RFT:

Run 200m
15 Plate Ground to Overhead (45/25)
15 Burpee Plate Jumps
20 Plate Overhead Lunge Strides (total)

Team "Fight Gone Bad"

Wall Ball @20/14
SDHP @75/45
Box Jumps @24/20
Push Press @75/45
Row for calories

Teams of two, one working at a time.  Athletes move from each of five stations after  two minutes.  This is a 10 minute round from which a 2 minute break is allowed before repeating.  The clock does not stop or reset between rounds.  On call of rotate, athletes move to next station.  One point is given for each rep with the exception of the row; where a point is given for each calorie.

5/11/12

1 mile time trial

Rest 5 minutes

then:

"Megan"

21-15-9 of:

Burpees
KB swings @53/35
Double Unders

5.10.12

Power Clean
1-1-1-1-1-1 (begin at 30% of your DL WM)

then

20-15-10-5 of:
Power Clean (60% of 1 RM)
Walking Lunge Strides

5.9.12

Deadlift
3 @ 70% WM
3 @ 80%
3 or more @ 90%

Then

3 RFT:
12 Pull ups
12 box jump
Run 400m

5.8.12

20 Min AMRAP:

10 Hand-Release Push Ups
10 One Arm Push Press RT (35/25)
10 One Arm Push Press LT
20 ABMAT

5.7.12

Max Burpees in 5 Min

rest 3 Min

4 RFT:
10 KB Swings (53/35)
10 Goblet Squats
10 SDHP

 Buy in:
75 Dbl. Under
then:

21 KBS 53/35
21 Goblet Squat
21 KB High-Hang Clean and Jerk (switch arms as needed)
21 Burpees
21 Abmat
21 Ground-to-Overhead w/plate 45/25
21 Lunge, total w/ plate
21 Thrusters 65/45
21 Pull ups

Cash out:
75 Wall Ball

***Teams of two. One person working at a time. Each person completes 21 reps of each movement. Except buy in and cash out which is total reps for the team. Each person does not have to complete his/her reps before partner does theirs.

5.4.12

Press
3 @ 70% of WM
3 @ 80%
3 or more at 90%

then

21-15-9:
One arm DB Push Press Rt. Arm (35/25)
One arm DB Push Press Lt. Arm
Hand Release Push Ups

5.3.12

10 Min AMRAP:
100m Sprint
20 Doubleunders

rest 3 Min

7 Min AMRAP:
10 Strict Plate Press (45/25)
10 4-Count Mountain Climbers

5.2.12

Barf o' Rama:

For Time:
Run 400m
40 Deadlift (225/155)
60 Push Ups
40 Box Jumps (24/20)
60 ABMAT
40 Lateral Burpees over ABMAT