APRIL 29, 2013

Advanced

AMRAP in 20 mins:

5 Strict HSPU

10 Clean & Jerks 115/75

15 Ring Dips

Intermediate

AMRAP in 20 mins:

5 HSPU (1 ABmat Allowed)

10 Clean & Jerk 95/65

15 Ring Dips

Beginner

AMRAP in 20 mins:

10 HSPU off a Box

10 Clean & Jerks 95/65

10 Dips

APRIL 26, 2013

All Levels

In 8 mins find your Heaviest 2RM Deadlift 

then:

Rest 5 mins

then:

In one attempt perform Max Reps @75% of todays 2RM

Immediately Followed by:

Tabata Cal Row 8x :20/:10 (4 mins)

APRIL 25, 2013

"Bear Complex"

5 Rounds For Max Weight

Complete the complex 7x:

1 Power Clean 

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Rack Shoulder to Overhead

APRIL 23, 2013

Advanced

10 Rounds For Time:

100m Farmers Carry 2/1.5p 

10 Burpees

Intermediate

10 Rounds For Time:

100m Farmers Carry 1.5/1p

10 burpees

Beginner

10 Rounds For Time:

100m Farmers Carry 40/25 DB

10 burpees 

APRIL 22, 2013

Advanced

6 Rounds For Time:

4 Shoulder to Overhead 185/120

6 Lateral Bar Hops

40m Sprint

Intermediate

6 Rounds For Time:

4 Shoulder 2 Overhead 135/95

6 Lateral Bar Hops

40m Sprint

Beginner

6 Rounds For Time:

4 Shoulder to Overhead 95/65

6 Lateral Bar Hops

40m Sprint

APRIL 20, 2013

Advanced

For Time:

30 Body Weight Back Squats

Run 1 Mile

Intermediate

For Time:

30 1/2 Body Weight Back Squats

Run 1 Mile

Beginner

For Time:

30 1/2 Body Weight Back Squats

Run 800m 

APRIL 19, 2013

Advanced

For Time:

50 Cal Row

40 DB Snatch 50/25

30 Box Jump 30"/24"

20m Handstand Walk

10 Muscle Ups

Intermediate

For Time:

40 Calorie Row

30 DB Snatch 40/25

20 Box Jumps 30"/24"

15 Wall walks

10 C2B pull-ups

Beginner

For Time:

30 Cal Row

25 DB Snatch 25/15

20 Box Jump 24"/20"

15 Wall Walks

10 Banded CTB Pull Ups

APRIL 17, 2013

Advanced

3 Rounds For Time:

Run 400m

21 Hang Power Clean 95/65

12 Pull Ups

6 Ring Dip

Intermediate

3 Rounds For Time:

Run 400m

21 Hang Power Cleans 75/55

12 Pull Ups

6 Banded Ring Dips

Beginner

3 Rounds For Time:

Run 200m

21 HPC 45/35

24 Jumping Pull Ups

8 Strict Dips

APRIL 16, 2013

Push Jerk

1, 1, 1, 1, 1RM

Rest 2 mins btw sets

then:

Run 800m For Time

APRIL 15, 2013

Advanced

AMRAP in 15mins:

5 HSPU

7 Squat Snatch 95/75

10 Box Jump 24/20

Intermediate:

AMRAP in 15 mins:

5 HSPU (with abmats)

7 Squat Snatch 75/55

10 Box Jump 24/20

Beginner:

AMRAP in 15 mins:

5 HSPU on a box

7 Power Snatch 45/35

10 Box Jump 20/18

APRIL 12, 2013

"Tabata This!"

Tabata Row (Cals)

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

April 10, 2013

All Levels

"Fight Gone Bad"

3 Rounds for Max Reps:

1min of Wall Balls (20#/10')(14#/9')

1min of Push Press 75/55

1min of Box Jump 20"/16"

1min of SDHP 75/55

1min of Cal Row

Rest 1 min btw RDS

APRIL 9, 2013

Advanced

For Time Complete:

10-9-8-7-6-5-4-3-2-1 reps

Barbell Walking Lunge 95/75

Burpees

Intermediate

For Time Complete:

10-9-8-7-6-5-4-3-2-1 reps

Barbell Walking Lunge 75/55

Burpees

Beginner

For Time Complete:

10-9-8-7-6-5-4-3-2-1 reps

Barbell Walking Lunge 45/35

Burpees

APRIL 8, 2013

Advanced

For Time:

Run 800m 

Complete 3 Rounds of

4/2 Muscle Ups

10 Sit Ups

20 Air Squat

then:

Run 800m 

Intermediate

For Time:

Run 800m

Complete 3 Rounds of

8 C2B Pull Ups

10 Sit Ups

20 Air Squat

then:

Run 800m

Beginner

For Time:

Run 400m

Complete 3 Rounds of 

10 Pull Up

10 Sit Ups

20 Air Squat

then:

Run 400m

APRIL 5, 2013

AMRAP in 4 mins:
15 Thrusters 100/65
15 CTB Pull Ups
*4 min bonus for every 90 reps (3RDs) completed.

APRIL 4, 2013

All Levels

For Time w/ a partner complete:

20 Cal Row

30 Burpee's on to a Plate

30 DB Ground 2 Overhead 40/25

30 Toes To Bar

100m Overhead Walking Lunge 45 plate/25 plate

100m Sprint

APRIL 3, 2013

All Levels

Power Clean

1, 1, 1, 1, 1RM

Rest 2-3mins btw sets

APRIL 1, 2013

Advanced

5 RFT:

22 Kettlebell Swings 2/1.5p

22 Box Jump 24"/20"

Run 400 meters

22 Burpees

22 Wall Balls (20/10, 14/9)

Beginner/Intermediate

5 RFT:

11 Kettlebell Swings

11 Box Jump 20"/16"

Run 400m 

11 Burpees

11 Wall Balls 

*Scale KBS and Wall Ball load as needed.

APRIL 2, 2013

Advanced

For Time:

1000m Row

3 Rounds:

2 Rope Climbs

8 Strict HSPU

1000m Row

Intermediate

For Time:

1000m Row

3 Rounds:

2 Rope Climbs

6 HSPU (Kip Allowed)

1000m Row

Beginner

For Time:

750m Row

3 Rounds:

1 MOD Rope Climb

8 HSPU (use a box)

750m Row