10.18.11

4 RFT:

Run 200m
10 Thrusters (95/65)
15 KB Swings (53/35)

10.17.11

"The Chief"

5 Cycles, 3 Min AMRAP each cycle, 1 min rest between cycles

3 Min AMRAP:
3 Power Cleans (135/95) from the ground
6 Push Ups, chest to ground
9 Air Squats

10/15/11

10.14.11

4 RFT:

Run 400m
15 Knees to Elbows

10.13.11

7 Min AMRAP:

3 Squats Cleans (135/95)
20 ABMAT
*total reps for score

rest 2 Minutes

5 Min AMRAP:

10 Plate Lunges (45/25, total)
20 Air Squats
*total reps for score

rest 2 Minutes

3 Min Max Double Unders

10.12.11

5 RFT:

Sprint 200m
25 Burpees
25 Wall Ball (20/14)

10.11.11

For time:

Run 800m
then
4 Rounds:
15 KB Swings (53/35)
15 SDHP (53/35)
15 Box Jumps (24/20)

10.10.11

10 Rounds for Time:

10 Pull Ups
10 Hand-Release Push Ups

*For those scaling pull ups, do 2 for 1 jumping pull ups. Use the pull though/arch, and push back/crunch before you jump your chin over the bar and push away to return to the box, and repeat.

10.7.11

*New T Shirts, $25.00 per shirt all sizes. Pre Orders Only this run.

__________________________
3 RFT:

10 Back Squats (95/65)
10 KB Snatch Rt. Arm (53/35, from the high hang)
10 Back Squats
10 KB Snatch Lt. Arm

10.6.11

For Time:

Run 400m
21 Push Press (115/85)
21 SDHP (115/85)
Run 400m
15 Push Press
15 SDHP
Run 400m
9 Push Press
9 SDHP

10.5.11

20 Min AMRAP:

10 Hand Release Push Ups
15 Reverse-Drop Box Jumps
20 ABMAT

10.4.11

For Time:

21-18-15-12-9-6-3:
KB Swings (53/35)
Wall Ball (20/14)

_________________________
Games Prep:

10 sets @ 85% effort:
30 sec Double Unders
30 sec rest
30 sec KBS - 24kg
30 sec rest
30 sec Air Squats
30 sec rest

Skill and Strength:
Deadlift and HSPU

10.3.11

For Time:

10 Power Cleans (135/95)
then
6 Rounds of:
100m Sprint
10 Burpee-Broad Jumps

9.30.11

"Death by Pull Ups, or Hand Stand Push Ups"
*Choose One

With a continuously running clock, do one rep the first minute, two the second, three the third... Until you can't complete the number of reps that correspond with the minute.

9/29/11

Run 1 mile
25 Squat cleans @60% BW
Run 1 mile

9.28.11

"Fran"

21-15-9:
Thrusters (95/65)
Pull Ups


*Games-Level Athletes:
"Fat KB Fran"
15-12-9:
KB Thrusters (53/35, use two of each)
Weighted Pull Ups (20/10 vest or dumbbell)
-Only those with a sub 5 min Fran time will attempt this if they want to.

9.27.11

3 RFT:

Run 400m
40 Walking lunge steps (total)
30 Sit ups
20 Push ups
10 Burpees

9.26.11

You have 10 Minutes to establish a 1RM Deadlift

then

5 RFT:
5 Deadlift @ 75% of 1RM
10 KB Swings (53/35)

9/23/11

Thruster 3-3-3-3-3


Run 800m
KB swing 21,15,9 @ 53/35
T2B 9,15,21

*Run 800m, 21 KB swings and 9 T2B. Run 800m, 15 Kb swings and 15 T2B. Run 800m, 9 KB swings and 21 T2B.

9.22.11

15 Min AMRAP:

1 Rabbit-Hill Sprint (grass)
3 Down and Back (door to asphalt) w/ Barbell on back (135/95)
6 Burpee-Deadlift (135/95)