120928

2 Rounds of:3 Minute Drill:   200m Sprint & ME Pull-ups 3 Minute Drill:   200m Sprint & ME Wall Balls3 Minute Drill:   200m Sprint & ME KB Swings2 minute rest b/w rounds 

120927

50 Box Jumps21 Press50 Box Jumps21 Push Press50 Box Jumps21 Thrusters50 Box Jumps21 Deadlifts50 Box Jumps21 Burpees

120924

20 Minutes to establish 1RM:Bench PressBack Squat"Sarge"3 Rounds for Time of:6 Squat Clean Thrusters (165/115)800m Run6 Burpee Box Jump Over

120922

1 mile Military Indian Run 2 rds with Partner 100m medball lunges 50 burpees 100m slam ball toss 50 HR pushups Finisher: Annie 50-40-30-20-10 Dubs Ab mat sit ups

120920

Snatch Balance 4 x 2 20 min amrap 20 ub kb snatch/arm (20/45) 200m run 20 box jumps 200m run Finisher: 3 rds 5 ring extensions/side 10 diamond pushups 20 sec tuck hold or L-sit on parralettes

120919

Strength: Front Squat 5 x 3 (3RM) Conditioning: "Running Grace" 800m run 10 Clean & Jerk 400m run 10 Clean & Jerk 800m run 10 Clean & Jerk

120918

Deadlift: 5 x 3 (find 3RM) Conditioning: 5 Rds: 7 Deadlifts@60%of 3RM 30 dubs/90 20 KBS 35/55 30 dubs/90 Finisher: 3 Rds 10 Ghd's 10 5 ct good mornings (45/65)

120917

Rainy day 5 rds 1 min ea station, 1 min rest between rds wall ball 14/20 Kbsdlhp 35/55 Burpees Ab mat situps Jumping lunges

120915

Partner WOD: Partner (A) does movement on right until Partner (B) completes movement on left: 400m Run w/Sandbag -- Air Squats 25m Slosh Pipe Walk -- Deck Squats 20 Ring Dips -- Burpees 100 Rope Whips -- Balls Slams 20 C&J -- Tire Flips 25 KB Swings -- Jumping Lunges 20 Pistols -- Abmat Situps... Continue Reading →

120914

5 Rounds:10 One Arm KB Press10 KB SDLHP100m Swim2 Rounds:25 Abmat Situps25 Mountain Climbers25 Single Leg Pike Situp15 GHD Situps15 T2B

120912

10-8-6-4-2 reps of: Curtis P's (5 Dubs b/w each set) 9-7-5-3-1 reps of: Bear Complex (5 situps b/w each set) 1 Curtis P = Power Clean, Lunge R, Lunge L, Push Press 1 Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press

120911

Press: 4-4-4-4-4-4 21-15-9 reps of: Hang Clean (95/65) Push Up 9-15-21 reps of: Front Squat BB Lunge 21-15-9 reps of: Push Press Pull Up

120910

Deadlift2-2-2-2-2-2Heavier each setThen, 20 Minute AMRAP:400m Run7 Ground to Overhead w/plate (45/25)7 OHS w/plate (45/25)7 HSPU

120906

5x3 Bench Press (heavier ea set) 20-15-10-15-20 -Snatch grip behind neck Push Press (65/95) -OHS -lateral Burpees over bar

120905

21 SDLHP (65/95) 5 Wall Walks 200m run 18 SDLHP 4 Wall Walks 200m run 15 SDLHP 3 Wall Walks 200m run 12 SDLHP 2 Wall Walks 200m run 9 SDLHP 1 Wall Walk 200m run

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