JUNE 7, 2013

Advanced

 Push Press

4 Rounds

:30 Max Rep

:30 Static Hold (rest)

M - 45# F - 35#

then:

For Time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Anchored Sit Ups

Intermediate:

Push Press

4 Rounds

:30 Max Rep

:30 Static Hold (rest)

M - 45# F - 35#

then:

For Time:

40-30-20-10-5

Double Unders

50-40-30-20-10

Anchored Sit Ups

Beginner

Push Press

4 Rounds

:30 Max Rep

:30 Static Hold (rest)

M - 35# F - 15#

then:

For Time:

100-80-60-40-20

Single Unders

50-40-30-20-10

Anchored Sit Ups

JUNE 6, 2013

All Levels

3 Rounds for Time:

400m Run

15 Air Squat

15 "Dirty South" Box Jumps 24/20 

15 Air Squat

JUNE 5, 2013

Advanced

3 Rounds 

12 Intervals of

:40 work/:20 rest

Perform Max Reps of 

HSPU 

KBS 2/1.5p 

HR Push Ups

C2B Pull Ups

Score looks like: 

HSPU - 20,10,5

KBS - 20,10,5

Beginner/Intermediate:

3 Rounds 

12 Intervals of

:40 work/:20 rest

Perform Max Reps of 

HSPU on box

KBS 1.5/1p 

HR Push Ups

Kipping Pull Ups

Score looks like: 

HSPU - 20,10,5

KBS - 20,10,5

Firebreather

Clean & Jerk

EMOM for 9 mins:

1+1 @75%

JUNE 4, 2013

All Levels

Snatch

EMOM for 9mins:

1 Snatch @75%

then

2x8 Barbell Step Ups

Alternate legs each rep. 

Use a box that places your raised quad at parallel.

JUNE 3, 2013

Advanced

For Time:

21-18-15-12-9-6-3

Plate G2O 45/35

Perform 5 burpee's & 30 Double Under btw each set.

Beginner/Intermediate:

For Time:

21-18-15-12-9-6-3

Plate G2O 45/35

Perform 5 burpee's & 90 singles btw each set