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