February 18th, 2016
5 ROUNDS FOR TIME OF: 7 Muscle-ups 21 Wall Balls (20/14) to 10′ mark
February 17th, 2016
1000 M Row 100 Sit-ups 100 Double-Unders
February 12, 2016
DEATH BY BURPEES In minute 1 complete 1 burpee In minute 2 complete 2 burpees etc until burpees can’t be completed in the minute AMRAP 20 MINS W/ PARTNER 7 Front Squats (heavy from the rack) 200 M Run 7 Bar Facing burpees *Partner does 1 full round then next partner goes
February 11, 2016
SQUAT CLEAN 10 Mins to work to a heavy squat clean 1 X 1 : 3 ROUNDS FOR TIME OF: 50 Double Unders 15 Chest-2-Bar Pull-ups 5 Squat Cleans (225/155)
February 10th, 2016
10 Rounds of Rowling 3 INDIVIDUALLY TIMED ROUNDS 30 S Max Effort Cal Row 15 Yard Sled Sprint (body weight) * score is total working time
February 9th, 2016
3 ROUNDS FOR TIME OF: 25 walls balls (20/14) (10/8) 15 Pull-ups
February 4th, 2016
EVERY 3 MINS FOR 5 SETS 200 – 400 M Run + Max Rep Chin-ups to the 2 Min mark. Rest for the third minute before beginning the next set. Score is number of chin ups
February 3rd, 2016
10 Mins to work to a heavy shoulder press 2 ROUNDS FOR TIME, W/ A PARTNER 80 kettle bell push press (any heavy weight) 400 M Walking Lunge *one person works at a time. Partner walks alongside lunging partner – switch when needed.
February 2nd, 2016
HEAVY FRONT SQUAT PRACTICE 10 Mins to practice a heavy Front Squat 1 X 1 : 5 ROUNDS FOR TIME OF: 7 Burpee box jump overs (24/20) 5 Front squats (heavy) 7 Kettle Bell Swing (35/25-18)
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