120630

amrap 15 min
10x suppine ring rows
15x hand-release push ups
20x squats
run 200m

jaclyn: 8 rounds + rows + push ups + 5 squats
scott: 8 rounds + rows + 3 push ups

120629

50-40-30-20-10
kettlebell swings, 50lb
50-75-100-125-150
double unders
*50-yard farmers carry between rounds (2x 28kg)

scott 18:25
frank 27:28

120627

12 min amrap
10x deadlift 135/95
10x bar-facing

scott 212 reps
jaclyn 200ish
candace 200ish

120626

10-9-8-7-6-5-4-3-2-1
1-arm kb squat clean thrusters 50/30
* 100-yard shttle run between rounds

scott 8:57
jaclyn 9:08
frank 9:16

120624

amrap 15 min
10x box jumps 30/24
10x sit-ups
10x wall ball 20/14

scott 316
candace 314 reps
frank 298 reps

120623

100 double-unders
30x knees-to-elbows
30x kb swing
50x double-unders
20x knees-to-elbows
20x kb swing
25x double-unders
10x knees-to-elbows
10x kb swing
run 800m

scott 12:20
candace 14:20
frank 17:26

120620

21-15-9 reps of
pass-throughs
1-arm kettlebell squat cleans, 28kg
*run/row 400m between rounds

scott 12:25
frank 13:54

120619

record total reps/cal:

3:00 max cal row

rest 1:30

3:00 max reps double unders

rest 1:30

3:00 max rounds/reps 10x wall ball; 10x kb swing

rest 1:30

3:00 max rounds/reps 10x air squats; 10x sit-ups

scott 416

frank 329

candace 377

jaclyn 367

120618

amrap 15 min
7x box jumps 26"/22"
7x 1-arm kb clean and press 50/30
7x ghd sit-ups

scott 264 reps
jaclyn 252 reps
candace 252 reps

120616

complete for time:
50x sit-ups
50x jumping lunges
50x kb sumo deadlift high pull 72/50
50x rope slams
row 800m
100x double unders

scott 10:21
jaclyn 12:45

120615

100x double-unders
then 5 rounds of
8x ghd sit-ups
10x kb push press, 50#
12x kb swing, 50#
then
100x double-unders

sh 10:20

120613

4 rounds
1 minute break between rounds

1 minute max cal row
1 minute max reps db snatch
1 minute max reps jump above 12" reach
1 minute plank hold

scott 329
jaclyn 338
candace 346
frank 320

120611

5 rounds w/ 3 min rest betwen rounds of:
20x left-arm kb swing
30x double-unders
40x sit-ups
50x air squats

times 3:24 - 3:50

120609

AMRAP 15 min:
21x double unders
15x back squats ,95#
9x ghd back extensions

frank 8 rounds
scott 7 rounds + 21 d/u + 15 squats

120607

10 rounds
run/row 200m
10x deadlift (sh = 12x 1-arm kb dl @ 72#)
10x push-ups (sh = 10x sit-ups)

scott 15:51
frank 15:51

120606

tabata sets w/ 1 min rest in between of:
air squats
kb high pull 72/50
push pres 75/45
double-unders

scott 55
jaclyn 55
candace 54
frank 47

120605

30-20-10 reps of:
wall ball
kb swing
box jumps
knees-to-elbows (sh: ghd sit-ups)

mike 11:14
scott 11:14
jaclyn 13:22
frank 15:35

120601

5 rounds
21x double unders
15x push-ups (scott: sit-ups)
9x pull-ups (scott; db swings 50#)

scott 6:08
frank 8:05