10.1.12

With a continuously running clock, perform:

2 Min Burpees
3 Min Push Press (95/65)
4 Min KB Swings (53/35)

rest 1 Min, Repeat for 3 Cycles

Score is total reps.

9.28.12

For Time:

15 Ground to Overhead (135/95)

3 Rds of:
10 HSPU
20 4-count Mountain Climbers

15 Ground to Overhead

9.27.12

Max Effort 500m row

4 RFT:

Run 400m
25 KB Swings
25 Squats

9.26.12

10 Min Snatch Practice

then

A.
7 Min AMRAP:
2 Power Snatch (95/65)
2 OHS
2 Snatch Balance

rest 3 min

B.
7 Min AMRAP:
4 Power Cleans (95/65)
8 Chest to Bar Pull Ups

9.25.12

Skill:
10 Min Doubleunder Practice

6 RFT:
10 Deadlift (135/95)
10 Burpees
30 Doubleunders
Run 200m

9.24.12

Broken Cindy:

5 Min AMRAP:
5 Pull Ups
10 HR Push Ups
15 Squats

rest 2 min

Repeat for 4 Cycles

Score total Reps for each cycle.

9.21.12

EMOM for 10 Min:

2 Power Cleans
2 Power Snatch
*weight relative to athlete, heavy but not max.

then

3 Min AMRAP:
3 Power Snatch (95/65)
6 Burpees
9 Lunges (total)

rest 1 min, Repeat for 3 cycles

Score total reps (18 per round) for score.

9.20.12

Skill Work:
5 Min Doubleunder Practice

5 RFT:
10 HR Push Ups
15 ABMAT
20 Doubleunders

9.19.12

A.
10 Min 1RM Deadlift

rest 2 min

B.
8 Min AMRAP:
5 Deadlift @ 65%
15 Squats

rest 2 min

C.
Max 800m run

9.18.12

A.
Max 3 rep sets of HSPU in 5 Min

rest 2 Min

B.
10 Min AMRAP:
7 Lateral Burpees over KB
14 KB swings

rest 2 min

C.
Max 500m Row

9.17.12

15 Min 1RM Front Squat

then

3 RFT:
10 Thrusters (95/65)
15 Box Jumps
20 Toes to Bar

9.14.12

10 min Handstand work;
For those with good hspu, work on handstand walks.

15 min AMRAP:

30 ft Burpee-long jumps
30 One Arm DB Push Press (total) 40/20
30 Wall Ball

9.13.12

"Josh"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

For Time:
21 OHS (95/65)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

9.12.12

For Time:

Run 400m
21 KB Swings
100m KB Carry
21 HSPU
Run 400m
15 KB Swings
100m KB Carry
15 HSPU
Run 400m
9 KB Swings
100m KB Carry
9 HSPU

9.11.12

9/11 Never Forget!

A.
26:06 AMRAP: (2,606 killed in WTC towers)

9 Burpee Tuck Jumps
11 Plate Overhead Lunges (45/25)
1 Deadlift (315/225)

rest 5 min

B.
2 Rds for Time:
23 HR Push Ups
23 Pull Ups
(246 killed on the planes)
125 ABMAT (125 killed at the Pentagon)

9.10.12

A.
Run 1 Mile for max effort

rest 5 min

B.
3 RFT:
10 KB Snatch ea. arm (high hang)
15 Box Jumps
20 HR Push Ups

9.7.12

5 Rounds of:

10 Push Press (95/65)
15 HR Push Ups
30 Doubleunders

rest 1 min between each round

*Post total time minus 4 min rest

9.6.12

7 Min AMRAP:

10 KB Swings
15 ABMAT

rest 3 min

10 Min AMRAP:

5 Power Cleans (135/95)
10 Bar-facing Burpees

9.5.12

For Time:

3 rds of:
10 Wall Ball
20 HR Push Ups
2 rds of:
30 Pull Ups
30 Squats
1 rd of Run 800m

9.4.12

10 Min Power Snatch, work toward a heavy single

15 Min AMRAP:
5 Power Snatch 75% of 1RM
10 Burpees
15 Doubleunders