June 10, 2014

A. 4 Rounds

1 Minute of work each movement (1 minute rest b/t rounds)

- KB Swings 

- Push-ups

- Sit-ups

- Burpees

- Front Squat 95/65

B. Post Workout

30 Turkish Get Ups 

Or

Strict Press 

3 @ 70%

3 @ 80%

3 @ 90%

ME @ 50%+5 #

June 9, 2014

A. "Kelly"

5 Rounds For Time

- 30 Wall Balls 

- 30 Box Jumps

- 400 m. Run

B. Skill Work

Or

Back Squats

3 @ 70%

3 @ 80%

3 @ 90%

20 @ 10# heavier than last week if previous attempt was successful. 

June 6, 2014

A. 3 sets for max reps of:

60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds Rest
60 seconds of Burpees
60 seconds Rest
60 seconds of Toes 2 Bar
60 seconds Rest

B. Skill Work (pull-ups) 

Or

4 Sets of: 

12-15 Floor Presses

8-10 Ring Dips

June 5, 2014

A. 20 Minute AMRAP

- 7 Back Squats 135/95

- 10 HR Push-ups

- 400 m. Run

B. Post Workout

Skill Work 

Or 

Front Squat

5 @ 65%

5 @ 75%

5 @ 85%

10-15 @ 50%

June 4, 2014

Teams of 2: 

7 Minute AMRAP 

- 5 Pull-ups 

- 5 Burpees 

*rest 2 Minutes

7 Minute AMRAP 

- 1 Ladder 

- Plank

*rest 2 Minutes

7 Minute AMRAP 

- 10 Tire Flips

- 10 Tire Jumps

(1 Person Works at a time) 

B. Strict Press

5 @ 65%

5 @ 75% 

5 @ 85 %

ME @ 50% 

( 10 push-ups between sets/ weighted) 

June 3, 2014

A. 

5 minute AMRAP

- 10 Goblet Squats

- 1 Suicide

+

800 m. Run/1000 m. Row

+

5 Minute AMRAP

- 10 KB Swings

- 10 Push Ups

+ 

800 m. Run/1000 m. Row

+

5 Minute AMRAP 

- 10 KB Squat Cleans

- 30 MT. Climbs

B.

Back Squat

5 @ 65%

5 @ 75%

5 @ 85%

20 @ 50%

June 2, 2014 (Back in the Fieldhouse)

A. 4 Minute Clock: 

200 m. Run

20 Burpees 

30 Jumping Lunges 

40 Sit-ups 

50 Wall Balls

60 Cal Row

* Rest 2 Minutes 

Then complete for time 

B. Body Weight Skill Work

Pull-ups 

Muscle ups 

Pistols 

Double Unders 

Etc...