Saturday October 31, 2015

400m Run
then
21-15-9
Wallballs
Situps
then,
400m Run

Friday October 30, 2015

REST DAY

Thursday October 29, 2015

3 Rounds
400m Run
30 Double Unders
20 Kettlebell Swings (35/53#)

Wednesday October 28, 2015

AMRAP in 12 Minutes
1 Minute of Box Jumps (20"/24")
1 Minutes of SDHP (60#/95#)
2 Minute of Box Jumps (20"/24")
2 Minutes of SDHP (60#/95#)
3 Minute of Box Jumps (20"/24")
3 Minutes of SDHP (60#/95#)

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Tuesday, May 13, 2014

Tuesday October 27, 2015

REST DAY

Monday October 26, 2015

15-12-9
Clean & Jerks (80/135#)
Pullups

Sunday October 25, 2015

ACTIVE REST DAY
OR
MAKE-UP DAY

Saturday October 24, 2015

REST DAY

Friday October 23, 2015

3 Rounds
500m Row
21 Burpees
12 Thrusters (60/95#)

Thursday October 22, 2015

400m Run

20 Turkish Get-ups 

400m Run

20 Pushups

400m Run

20 Box Jumps (20/24)

400m Run

Wednesday October 21, 2015

REST DAY

Tuesday October 20, 2015

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

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Monday, November 03, 2014

Monday October 19, 2015

4 Rounds
10 Front squats (70/110#)
10 Burpee Pull-ups

View Previous times:
Thursday, November 20, 2014

Sunday October 18, 2015

REST DAY

Saturday October 17, 2015

10 Box Jumps (24/30")
10 Pullups
20 Kettlebell swings (44/70#)
20 One-legged squats, alternating
30 Toes-to-bar
30 Overhead Squats (45/75#)
40 Situps
40 Wallball Cleans (12/20#)
50 Burpees
50 Double Unders

Friday October 16, 2015

5k Run
 or
5k Row

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Saturday, May 02, 2015

Thursday October 15, 2015

REST DAY

Wednesday October 14, 2015

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

* May Sub with Bumper Plate

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Monday, July 21, 2014

Tuesday October 13, 2015

5 Rounds
10 KB Swings
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)

and then,
Do a 1 mile run*
Time the run separately - you may rest before the run

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Thursday, April 03, 2014

Monday October 12, 2015

REST DAY

Sunday October 11, 2015

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

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Monday, March 30, 2015

Saturday October 10, 2015

10 Rounds
250m Row
Rest 2 minutes

*Post times for each row

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Wednesday, October 01, 2014

Friday October 09, 2015

REST DAY

Thursday October 08, 2015

21-15-9
Toes-to-Bar
Power Snatch (70/115#)

*May sub Clean and Jerk for Power Snatch

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Friday, October 24, 2014

Wednesday October 07, 2015

30 Deadlifts (110/185#)
30 Calorie Row
30 Overhead Squats (60/95#)

Tuesday October 06, 2015

REST DAY

Monday October 05, 2015

AMRAP in 15 minutes
15 OH Lunges (25/45#)
15 Situps
15 Good Mornings (30/45#)
20 Double Unders

Sunday October 04, 2015

ACTIVE REST DAY
or
MAKE-UP DAY

Saturday October 03, 2015

REST DAY

Friday October 02, 2015

Max Rep Double Unders in 2 minutes
After a sufficient rest
Run 1 mile

View Previous Times:
Saturday, November 29, 2014

Thursday October 01, 2015

5 Rounds
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes

View Previous Times:
Wednesday, October 22, 2014