June 25 2013
All levels 5 rounds for reps 90 seconds of KB swings 30 seconds rest 90 seconds DU 30 seconds rest 90 seconds of Rowing calories 30 seconds rest ***Compare results from August 2012
June 24 2013
Pull up challenge: Week 1 – Day 1 Fitness 10 minutes to complete your pull up requirements 3 rounds for time 400 m run 10 push ups 15 wall balls Performance 5 sets 3 high pull – 1 hang power clean 3 rounds for time 400m run 10 ring push ups 5 power cleans 135/95 Sport 1-1-1-1-1-1-1 Clean & Jerk heaviest possible rest 60 sec between sets 3 rounds for time: Run 400m 14 Ring Dips 7 Power Clean 155/105#
June 22 2013
All levels Teams of 3 Alternate movements as a relay 250 m sprint 150 DB thrusters 40/25 100 pull ups 50 box jumps 250 sprint Rules: One person works One person holds 115#/75# in rack One person rests If the bar touches the ground, 10 burpees for everyone!
June 21 2013
Fitness 10-10-10 Front squat @50% 3 rounds for time 50 single skips 25 DB push press 25 flutter kicks (over/under =1) Performance 3-3-3-3-3 Front squats @ 65% Speed from the bottom 4 rounds for time 25 DU 10 HSPU 10 T2B Sport 2-2-2-2-2 1 and 1/4 Front squats @ 80% For time 50 DU 30 HSPU 20 T2B 50 DU 20 HSPU 15 T2B 50 DU 10 HSPU 10 T2B