FEBRUARY 28, 2013

Advanced:

Snatch 

Perform 1 rep @65% every :30 for 5 mins 

then

For Time:

Max Cal Row in 1min

then

3 Rounds

9 Power Snatch 95/65

1 Suicide Sprint (50m)

then

Max Cal Row in 1min

*Score is Total Calories and Time

*Sprint 10m then back, 20m then back, 30m then back, 40m then back, 50m then back = 1 Suicide

Intermediate/Beginner:

Power Snatch

Perform 1 rep @65% every :30 for 5 mins

then

For Time:

Max Cal Row in 1min

then

3 Rounds

9 Power Snatch 75/55

1 Suicide Sprint (50m)

then

Max Cal Row in 1min

*Score is Total Calories and Time

FEBRUARY 27, 2013

Beginner/Intermediate:

4 RFT:

10 Pull-Ups

20 Ring Dips

30 Air Squats

Firebreather:

MAINSITE 2/5/13

For Time:

20 Front Squats 205/145

30 Box Jumps 30/24

40 KB Swings 1.5/1p

50 Wall Balls

FEBRUARY 26, 2013

ALL LEVELS

Row

8 x 250m 

*No more than 5 second deviation from fastest 250m row.

*Penalty for each deviation is 20 V-Ups.

FEBRUARY 25, 2013

Advanced:

EMOM for 5mins:

Push Press x 3

Males use body weight

Females use 1/2 body weight

then

10 min AMRAP:

30 Double Unders

12 Burpees

Intermediate:

EMOM for 5mins:

Push Press x 3 @95/75

then

10 min AMRAP:

15 Double Unders

12 Burpees

Beginner:

EMOM for 5 mins: 

 Push Press x 3 @55/35

then

10 min AMRAP:

60 Single Unders

12 Burpees 

FEBRUARY 23, 2013

ALL LEVELS:

AMRAP in 3mins:

135/95 Power Cleans x 3

Push-Ups x 6

Air Squats x 9

*Rest 1 min

*Repeat for 5 Cycles

FEBRUARY 22, 2013

ADVANCED:

7RFT:

7 Overhead Squats 95/75

7 Burpee Box Jumps 20"/16"

INTERMEDIATE/BEGINNER:

7RFT:

7 Overhead Squats 75/55

7 Bar Facing Burpees

FEBRUARY 21, 2013

5x1 for 1RM

*Rest 2mins btw sets

Extra Credit: 

3x15 GHD sit-ups 

or

3x30 straight leg sit-ups