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07 Jul 2014

Tuesday 070814

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1. Barbell Forward Lunge 3RM; taken from the rack in the front rack, 
perform 3 lunges each leg

2. 50 Hollow Rocks

3. 3 rounds for time 
Run 200m 
20 OH Walking lunges, 45#/25# 
12 Toe 2 Bar

06 Jul 2014

Monday 070714

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Row 500m 
50 Wall Ball Shots 
Row 500m

rest 3 minutes

50 Wall Ball Shots 
Row 500m 
50 Wall Ball Shots

Compare times of circuit 2 to circuit 1. Which was faster?

06 Jul 2014

Sunday 070614

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1. Weighted Pull-ups – Work up to AHAP for a single

2. AMRAP 10
10 Burpees
15 Front Squats, 155/105

“Roy” 

Five rounds for time of: 
225 pound Deadlift, 15 reps 
20 Box jumps, 24 inch box 
25 Pull-ups

03 Jul 2014

Friday 070414

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CLOSED

02 Jul 2014

Thursday 070314

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Complete for time

30 Barbell Thruster, 95#/65# 
500m row

rest 10 minutes then

Perform 30 Handstand push-ups (15 min cap)

01 Jul 2014

Wednesday 070214

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After a good warm up on the rower, complete max effort for time:

1000m row

then

3 rounds for time

12 Deadlift, 135/95 
9 Hang Power Clean, 135/95 
6 Shoulder to overhead, 135/95

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30 Jun 2014

Tuesday 070114

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Row 500 meters 
Dumbbell “Thruster” 20 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 10 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 5 reps 
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

29 Jun 2014

Monday 063014

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1. Run 800m x 3; rest 1:00 between efforts

2. Perform three rounds of this circuit:

Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″

Rest 1 minute

28 Jun 2014

Sunday 062914

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Thruster Ladder

Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.

1 – 75/55 
2 – 95/65 
3 – 115/75 
4 – 135/95 
5 – 155/105 
6 – 165/110 
7 – 175/115 
8 – 185/125 
9 – 205/135

Rest 12 minutes

400m/200m MedBall Relay

Complete for time

Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. 
Then immediately run 200m with the MedBall.


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