January 8, 2014

4 Rounds 

1 Minute each station

-Row Calories

-Push Press

-Box Jumps

-Sit-Ups

-Singles/Double Unders

-Front Plank

*1 Minute Rest b/t rounds 

Score= Total Reps

January 7, 2014

For Time: 

40 KB Swings

20 Burpees

800 m. Run (4 laps)

30 KB Swings

15 Burpees

600 m. Run (3 laps)

20 KB Swings

10 Burpees

400 m. Run (2 laps) 

January 6th, 2014

"Welcome Back Workout"

5 Rounds
3 Minute AMRAP

• 3 Sprints (basketball court)
• 6 Push-Ups
• 9 Air Squats
• Rest 1 Minute between rounds

December 4, 2013

Workout to the tune of 12 days of Christmas 

12 Days of Hell (named by participants) 

1 250 m Row or 200 m Run

2 Bear Crawl

3 Power Cleans

4 Strict Pull-ups 

5 KB Push Press

6 Box Jumps

7 KB Swings

8 Burpees

9 V-ups

10 Jumping Lunges

11 Wall Balls

12 T.G.U

Ex. 250 m row, 2 Bear Crawl + 250 m row, 3 Power Cleans + 2 Bear Crawl + 250 m row, ...

December 5, 2013

A. 3 sets N.F.T

- 8-10 weighted push-ups

- 10 bent over rows w/barbell

- 20 Russian Twists Weighted

B. For Time

10-9-8-7-6-5-4-3-2-1

Overhead Lunges 65/45

Burpees

Leg Lifts 

December 3, 2013

Not For Time

1a. 4X3 Front Squat

1b. 9,7,5,3 Handstand Push-Ups

Example: 3 Squats and then 9 HSP, then 3 Squats and 7 HSP

For Time

Run 400 Meters

Then, 

3 Rounds 

20 Ring Dips

50 Double Unders or 150 Singles 

Then, 

Run 400 Meters 

Not For Time:

50 Toes-To-Bar or Knees-To-Elbows 

December 2, 2013

Strength Section

A. 10 minutes: Technique and Loading for DeadLift 

Conditioning Section

B. 10-9-8-7-6-5-4-3-2-1

-DeadLift

-Pull-Ups (Strict)

-KB Swings

C. 1000 meter Row (Cool Down)