Sunday, June 28, 2015

Monday, June 29, 2015

Continuous Clock

21, 15, 9

DL 225/155
Handstand Walk (meters)

Then:

5 Sets of 5

Front Squats 135/95
K2E

Thursday, June 25, 2015

Friday, June 26, 2015

"Filthy Fifty"

For time:

50 Box jump, 24"
50 Jumping pull-ups
50 KB swings, 1 pood
50 Walking lunges
50 Knees to elbow
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Wednesday, June 24, 2015

Thursday, June 25, 2015

Every Minute on the Minute (EMOM):

75 hang power snatch (75/45)
10 Double Unders

Tuesday, June 23, 2015

Wednesday, June 24, 2015

Cindy Gets T-Boned

20 Min AMRAP

 5 Pull-ups
10 Push-ups
15 Squats
Each round ends with the number of T-bones
that corresponds with the round you have just completed.
For example, round 9 equals 9 T-bones,

round 12 equals 12 T-bones, etc.

Monday, June 22, 2015

Tuesday, June 23, 2015

12 AMRAP

100 m sprint
10 sit-ups

10 wall-walks

Monday, June 22, 2015

6 RFT:

4 TGU with bar 45/33 (2 each arm)
5 TTB
6 Box Jump-overs 24/24
8 KB snatch 53/35 (4 each arm)

9 Calorie row

Thursday, June 18, 2015

Friday, June 19, 2015

10 ground to overhead (135/95)/ squat hold while watching
20 push press/jerk / med ball over head hold
30 PU while other person plank holds switch as needed
40 wall ball 20/14 / hand stand holds switch as needed
50 box jumps / pull up bar hold switch at fail
60 ab mat sit ups (each)/ 135/95 held over head switch at fail
70 air squats (each) / while other does one leg balance