120831

20-15-10-5
clean and press 95/65
5-10-15-20
pull ups

Scott 8:25
Candace 8:50
Frank 9:53

120829

AMRAP 15 min
20 double unders
10 wall ball
5 toes to bar

Scott 420
Jaclyn 315
Frank 210

120827

7 rounds
7 chest to bar pull ups
7 ring dips
7 kb swings, 32kg

Scott 10:36
Frank 10:55

120825

10-9-8-7-6-5-4-3-2-1 reps
deadlift, 225
ghd sit ups
burpees

Scott 9:29

120824

15 min running clock
row 800m
then AMRAP
10 ring push ups
10 knees to elbows
50 yard waiter walk, 50lb

Scott 5 rounds + 10 p/u + 10 k2e
Frank 5 rounds

120823

1. 5x rope climbs, 15'
2. 2x ring l-sit for time
3. max pull ups
4. skill work: double unders

120821

for time
10-9-8-7-6-5-4-3-2-1 reps of
squat clean, 95/65
burpees
kb swings, 53/30
then
50 sit ups
50 double unders

Candace 15:09
Scott 16:44
Jaclyn 20:25
Frank 23:02

120820

AMRAP 12
5 toes to bar
10 push press, 95lb
15 air squats

Scott 255
Frank 231

120819

3 rounds for time
run or row 800m
33x kb swing (Russian/heavy)
33x push ups

Scott 19:07, 32kg
Frank 20:44, 28kg
Jaclyn 22:56, 50lb

120811

21-15-9
clean and press, 95/65
toes thru rings
rest 3 minutes
row 1000m

total time including rest:

Scott 14:17
Candace 15:10

120810

AMRAP 12
7 front squats 95/65
14 double unders
7 pull ups

Scott 10
Candace 9
Frank 8 + f/s + d/u

120809

warmup
row 250m
3 rounds
5 knees to elbows
5 push ups
10 air squats

10 rounds for time:
6 deadlifts 185/135
8 burpees
10 wall ball 20/14

120808

3 rounds for time:
row 250m
15 toes through rings
15 hand release push ups
15 kb swings, 24kg

Scott 9:08

120807

tabata intervals (8 sets per movement of 20 sec max reps then 10 sec rest)
hand stand hold
planks
pull up hold (chin above bar)
squat hold (hip crease below knees)
*rest approx 2 minutes*
100 double unders
50 kb swings

120805

rope climb, 15'
5x2

AMRAP 10 min
5 ring dips
7 pull ups
9 squats

Scott 187
Jaclyn 131

120804

AMRAP 10min
20 double unders
10 ghd sit ups
5 box jumps, 36"

Scott 265

120803

3 rounds for time:
row 500m
30 kettlebell swings
30 hand release push ups

Scott 13:44
Frank 14:47

120802

AMRAP 6min
7 power cleans 115/75
7 burpees
Rest 3 min
AMRAP 6min
7 wall ball 20/14
7 ring rows