May 13 2013
Team “gauntlet” Workout One person starts and the other follows after station one is complete and continues in that pattern Performance and Sport For time 30 T2B 30 DL 185/115 30 DU 30 OHS 95/65 30 pull ups Fitness For time 30 V sit ups 30 SDHP with KB 50 single skips (unbroken) tripping=start 50 over 30 wall balls 14/10 30 TRX/Ring Rows
May 11 2013
Fitness 5 sets DB shrugs x 3 DB hang clean x1 DB front squats x 6 For time 21 15 9 Medicine ball cleans 20# Push ups Performance Front Squats, from the ground 3-3-3-3-3 For time 21-15-9 Power clean 95/65 Ring dips Sport Front Squats, from the ground 5 x 1 1/2 For time “Power Elizabeth” 21-15-9 Power cleans 135#/95# Ring dips
May 10 2013
All levels Deadlift 5 warmup 5 warmup 5 @ 75% 5 @ 80% 5 @ 85% Tabata KB swings Wall balls Alternate for 8 sets each, Total reps of each for score
May 9 2013
All levels 3 sets Bulgarian split squats x 6 each leg Rest 45 seconds Ring plank hold x 30 seconds Rest 45 seconds 1 Rope climb Rest 45 seconds 5 rounds for max load, Rest as needed between sets 50 foot sled push