Thursday, July 31, 2014

Wednesday, July 30, 2014

Wednesday July 30, 2014

AMRAP in 10 Minutes
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps

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Sunday, July 14, 2013

Tuesday, July 29, 2014

Tuesday July 29, 2014

"Double Grace"

60 Clean & Jerks (80/135#)

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Tuesday, February 26, 2013

Monday, July 28, 2014

Sunday, July 27, 2014

Saturday, July 26, 2014

Saturday July 26, 2014

5 Rounds
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds

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Saturday, July 28, 2012

Friday, July 25, 2014

Thursday, July 24, 2014

Thursday July 24, 2014

25 Burpees
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim

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Thursday, July 12, 2012

Wednesday, July 23, 2014

Wednesday July 23, 2014

AMRAP in 10 minutes
4 Handstand Pushups
8 Kettlebell Swings (44/70#)
12 Situps

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Friday, June 01, 2014

Tuesday, July 22, 2014

Monday, July 21, 2014

Monday July 21, 2014

5 Rounds
15 Barbell Overhead Walking Lunges (30#/45#)*
21 Burpees

* May Sub with Bumper Plate

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Sunday, September 15, 2013

Sunday, July 20, 2014

Saturday, July 19, 2014

Friday, July 18, 2014

Friday July 18, 2014

3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run

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Tuesday, May 14, 2013

Thursday, July 17, 2014

Thursday July 17, 2014

10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24"/30")
Situps

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Thursday, July 11, 2013

Wednesday, July 16, 2014

Tuesday, July 15, 2014

Tuesday July 15, 2014

4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row

If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.

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Wednesday, July 31, 2013

Monday, July 14, 2014

Monday July 14, 2014

5 Rounds
200M Run
15 Deadlifts (60#/95#)
12 Power Cleans (60#/95#)
9 Front Squats (60#/95#)
6 Push Press/Jerks (60#/95#)

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Wednesday, August 10, 2011

Sunday, July 13, 2014

Saturday, July 12, 2014

Saturday July 12, 2014

For time:
1.25 Mile Run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

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Friday June 28, 2013

Friday, July 11, 2014

Friday July 11, 2014

"Annie"

50-40-30-20-10
Double Unders
Situps

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Monday December 23, 2013

Thursday, July 10, 2014

Wednesday, July 9, 2014

Wednesday July 09, 2014

Row, Run (Hike) or Swim

 Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.



Tuesday, July 8, 2014

Tuesday July 08, 2014

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees


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Tuesday March 25, 2014
Saturday, December 28, 2013

Monday, July 7, 2014

Sunday, July 6, 2014

Sunday July 06, 2014

Row, Run (Hike) or Swim


Pick your distance and make this a longer monostructual exercise. Notch your intensity down a bit and work on form. Make this a recovery day.

Saturday, July 5, 2014

Saturday July 05, 2014

3 Rounds
15 Power Cleans (80#/135#)
15 Burpees

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Wednesday July 17, 2013

 With Hang Cleans:
Monday October 18, 2010

Friday, July 4, 2014

Friday July 04, 2014

REST DAY

HAPPY 4TH OF JULY!

Thursday, July 3, 2014

Wednesday, July 2, 2014

Wednesday July 02, 2014

5 Rounds
10 Ring Dips
20 Wallballs (12# @ 9 ft./20# @ 10 ft.)

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Monday, February 06, 2012

Tuesday, July 1, 2014