Friday, May 30, 2014

140530

2 rounds for time
Run 400m
50 air squats
Run 400m
25 burpees 

SH 12:51
FC 14:22
MH 15:57


Thursday, May 29, 2014

140529 PM

10 rounds - alternate w/partner
5 strict pull ups
10 ring push ups
12 GHD sit ups

SH/CP 27:58

Wednesday, May 28, 2014

Tuesday, May 27, 2014

140528

15-12-9-6-3
Hang snatch, 95/65
Bar facing burpees
Toes to bar

SH 9:10
FC 15:20
MH 17:15


Sunday, May 25, 2014

140526

21 clean and jerk 135/95
Run 200m
15 clean and jerk
Run 400m
9 clean and jerk
Run 800m

SH 12:24
MH 15:08
CP 16:19

Saturday, May 24, 2014

140425

Row 50 cal
40 wall ball 20/14
30 box jumps 24/20
20 burpees
10 deadlift, 275/185
20 burpees
30 box jumps
40 wall ball 
Row 50 cal 

SH 17:59
MH 25:00 + 14 reps (95# DL)


Friday, May 23, 2014

Wednesday, May 21, 2014

140522

3 rounds
1 min AMRAP front rack lunges 135/95
1 min AMRAP hand release push ups
1 min AMRAP alternaring DB snatch 50/25
1 min rest

SH 213
CP 175
MH 175
FC 165
EK 120

140521

AMRAP 7 min
3 Thrusters, 95/65
3 Toes through rings
6
6
9
9

SH 119
CP 101
MH 51

Monday, May 19, 2014

130520

2 rounds for time
50 sit ups
Run 400m or row 500m
50 kb swings 53/35
Row 500m or run 400m

SH 15:22
FC 17:28
MH 20:09
EK 22:30


Tuesday, May 13, 2014

140514

Alternate sets with partner
Front squats, 155/105
Then
Toes to bar
Then
Bar facing burpees

SH/CP 21:52
EK/MH/FC 28:53

140513

AMRAP 12 min
Run 800m
50 wall ball 20/14
50 kb sumo deadlift high pull, 73/50
50 jumping lunges

SH 193
CP 165
MH 100
EK 125

Monday, May 12, 2014

140512 Helen's Sister

3 rounds for time
Run 400m
21 power snatch, 75/45
12 burpees

CP 10:29
SH 10:30

Saturday, May 10, 2014

Friday, May 9, 2014

140509

AMRAP 12 min
50 kb swings 70/53
50 pump sit-ups
50 hand release push-ups
50 overhead walking lunge 45/25

SH 245
MH 224
FC 207

Wednesday, May 7, 2014

Monday, May 5, 2014

140506

3 rounds
30m hill sprint 
30m jog
30m broad jumps up hill
30m jog 
Rest 2 min
Run 800m
Rest 2 min
50 burpees

SH 13:01
CP 13:58
FC 14:28
MH 17:00
EK 19:11

140505

12min countdown 
Run 800m
50 back squat, 135/95
50 sit-ups
50 deadlift, 135/95
Max cal row w/remaining time

SH 166
CP 159
FC 149
MH 130



Friday, May 2, 2014

140503

AMRAP 15 min
5 burpees
10 hang cleans, 95/65
15 double unders (45 singles)

SH 412
CP 217
MH 245
EK 165

Thursday, May 1, 2014

140502

Partner workout

Partners alternate completing each set

While one person is performing the set, the other is holding a plank

If person planking breaks position person swinging must stop

If person swinging takes rest person planking must continue holding position


30-25-20-15

KB swings 70/53


SH/MH 8:05

CP/MH 8:06

EK/FC 7:58 (53#)

140501

Run 800m
40 deadlift, 155#
40 box jump, 24"
Run 400m
30 deadlift
30 box jump
Run 200m
20 deadlift
20 box jump

SH 15:21 
CP 16:19