Wednesday, June 26, 2013

Emom7 2 Hang Squat Snatch + 3 OHS @75% 1RM Snatch 4RFT 10 Hang Power Snatch 65/95 15 Wall Balls 14/20 20 HR pushups 25 Dubs/75 Endurance/Add on Option: 10 Rds 10 Ball slams 10 Tuck jumps 100m row

Tuesday, June 25, 2013

21-18-15-12-9-6-3 Burpees KBS (35/55) Butterfly Abmat sit ups 200m run Endurance Option: 5 Rds 200m row 200m run 25m broad jump Rebekah Prassad Lisa Sprenger

Friday, June 21, 2013

50m swim/150mShuttlerun 50 HR pushups 50m swim/150mShuttlerun 50 Ball slams 50m swim/150mShuttlerun 50 Air squats 50m swim/150mShuttlerun 50 Alt. Lunges 50m swim/150mShuttlerun 50 lateral ball tosses-total

Thursday, June 20, 2013

Pendlay Row 5x5 Burpee Broad Jumps 2-1-2-1-2 "Nancy" 5 Rds 400m run 15 OHS (65/95) Endurance: 3 Rds 50 Dubs 20 V-ups 10 Deck Squats Cynthia Carter & Hailey Tanner Michelle & Robert Thibodaux

Wednesday, June 19, 2013

Back Squat 7 x 5 @ 75% (this is not a 5RM) 10 Rds 7 burpees 7 HSPU 7 Goblet Squats 35/55 Finisher: 45 KBS 35/55 Endurance add on/option: 4 Rds 400m row 20 KBS Heidi Malone Bondilyn Jolly

Friday, June 14, 2013

Deadlift 5-5-3-3-2 30 MedBall Cleans (14/20) 200m swim 25 MedBall Cleans 150m swim 20 MedBall Cleans 100m swim 15 MedBall Cleans 50m swim Kids class practicing their Turkish get ups

Tuesday, June 11, 2013

Buy in: 27 burpees 21 Push Press (65/95) 21 Box jumps (30/24) 50 Dubs/100 15 Push Press (65/95) 15 Box jumps (30/24) 100 Dubs/200 9 Push Press (65/95) 9 Box jumps (30/24) 150 Dubs/300 Cash out: 27 Burpees Core: 3 Rds 40 flutter kicks 20 dead bugs 15 ghd

Monday, June 10, 2013

Emom6 3 Snatches hi to low @ 65% (hang, knee, floor) 6 Rds 10 Power Cleans @65% 10 DL 200m run Finisher: 61 KBS Endurance: 52 Ab mat situps 52 burpees

Friday, June 7, 2013

800m run/200m swim 40 burpees/10 plate fetches 400m run/150m swim 30 burpees/10 platefetches 200m run/100m swim 20 burpees/10 platefetches Endurance: 4 Rds 30 cal row 20 KBS 35/55

Wednesday, June 5, 2013

4 x 7 minute rounds of: (1 min rest between rds) 1. 20 Dubs/60- 10 HR pushups 2. 20 Ballslams - 10 Ball2Toes 3. 20 squats - 1 Rope Climb 4. 20 OHL (15/25) 10 box jumps Core/Finisher: 3 Rds 10 pistols 10 ghd

Monday, June 3. 2013

Every 0:30 for 4 min: 1 Hang Snatch (full)@60% 1 Snatch (full) 4 RFT 10 Deadlifts 95/135 10 T2B 10 HPCLEAN 95/135 400m run Endurance: Row/Run 5k or 5 rds 200m row 50m sled drag 70/90

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