090930

5 rounds of:
250m row (this is intended to be an all out sprint)
16 weighted walking lunges, 25/35lb dumbbells
Rest 3 minutes between rounds.

For every second each subsequent row is slower than the first, do 1 dumbbell thruster.

090929

3 rounds for time of:

800m run
21 overhead squats, 95lb
30 L-pullups

090928

Nasty Girls

3 rounds for time of:
50 squats
7 muscle ups
10 hang power cleans, 95/135

If you don't have a muscle up, do the muscle up progression from the ground. If you don't have an unassisted ring dip, do 3 pullups and 3 assisted ring dips.

090927

TEAM Assault the Beach

800m run or 1000m row
50 pullups
100 burpees
100 thrusters
200m partner carry or kb carry
50 pullups
800m run or 1000m row

Only one team member working at a time and reps are combined totals. Runs and carry are together.

090926

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 (and 12) round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

090925

"Hamburguesa"

5 pull ups
10 push ups
15 squats
200m run
21 KBS
12 Pull ups
400M run
75 wall ball
400m run
12 pull ups
21 KBS
200m run
15 squats
10 push ups
5 pull ups

090924

21-15-9
Deadlift 275/195
Burpees
Knees-to-elbows

090923

Thruster
5-3-2-2-1-1-1-1

090922

10 power cleans, 135#
200m run
9 power cleans, 135#
200m run
8 power cleans, 135#
200m run
7 power cleans, 135#
200m run
6 power cleans, 135#
200m run
5 power cleans, 135#
200m run
4 power cleans, 135#
200m run
3 power cleans, 135#
200m run
2 power cleans, 135#
200m run
1 power clean, 135#
200m run

090921

7 rounds for time of:

5 right legged squats
5 left leg squats
10 pullups
15 pushups
20 situps

090919 & 090920

"Josh"

21 95lb overhead squats
42 pullups
15 95lb overhead squats
30 pullups
9 95lb overhead squats
18 pullups

090918

"Inverted Karen"

150 ball slams, 20lb, for time.

090917

"Jim Brown"

3 rounds for time of:
400m run
10 thrusters, 135lb
15 pullups
20 burpees
400m run
20 kettlebell swing, 1.5 pood
15 box jump, 24"
10 deadlift, 135lb

090916

Run 800m
21 shoulder press 95lb
Run 800m
21 push press 95lb
Run 800m
21 push jerk 95lb

090915

"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

If you've done Cindy before, today complete all pushups on rings. Set rings 2"-3" off the ground.

090914

Deadlift

5-5-5-3-2-5

cookie:
Annie
50-40-30-20-10
Double unders
Situps

090913

100ft walking lunges
21 pullups or 7 muscle ups
21 situps or 7 "toes through rings"
100ft walking lunges
18 pullups or 6 muscle ups
18 situps or 6 "toes through rings"
100ft walking lunges
15 pullups or 5 muscle ups
15 situps or 5 "toes through rings"
100ft walking lunges
12 pullups or 4 muscle ups
12 situps or 4 "toes through rings"
100ft walking lunges
9 pullups or 3 muscle ups
9 situps or 3 "toes through rings"
100ft walking lunges
6 pullups or 2 muscle ups
6 situps or 2 "toes through rings"

090912

21-15-12-9-6-3

Pullups
Backsquat 95#
Shoulder Press 95#
Situps

090911

4 rounds
30 kb swings, 1.5 pood
100m kb carry
20 kb hop overs
100m kb carry

carry the kb in whatever manner is most comfortable/efficient.
Hop over is side to side over kb.

090910

Front Squat

5-5-5-5-5

Pause and hold in bottom of squat for 5 seconds on each rep.

090909

Run 5K

Feel free to bring headphones.
The run will either be a 3 lap run around the sawyer/alworth/50th block or we'll head to the greenbelt and do an out-and-back there.

090908

Split Jerk
3-2-2-1-1-1-1

090907

for time:

100 squats
30 box jumps, 20"
30 kettlebell swings, 1.5 pood
30 situps
30 power clean, 65lb
30 burpees
30 wall ball shots, 20lb
800m run

090906

5 rounds for time of:

400m Run
12 deadlift 225lb

090905

21-18-15-12-9-6-3
walking lunges
thrusters (95/65)
pullups
knees to elbows

090903

Overhead Squat
3-3-3
then:

"Nancy"
5 rounds
400m Run
15 overhead squats 65/95

090902

"Diane"

21-15-9

Deadlift (225/160)
Handstand Push-ups

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090901

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Must complete all reps of each exercise before moving on.

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