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.