12
Oct 2012

10/13/12

 

15 Thrusters (135/95)

Run 200 Meters

20 Thrusters (95/65)

Run 400 Meters

30 Thrusters (65/45)

Run 800 Meters

11
Oct 2012

10/12/12

 

Deadlifts

3-3-3-3-3

 

10 Min. AMRAP

8 Dumbbell Snatches (4 Each Arm - As Heavy As Possible)

30 Double Unders (90 Singles)

10
Oct 2012

10/11/12

 

4 Rounds

1 Round Every 5 Min.

1) Run 400 Meters with remaining time max Power Cleans (115/75)

2) Run 400 Meters with remaining time max Sit-ups

3) Run 400 Meters with remaining time max Push Press (115/75)

4) Run 400 Meters with remaining time max KB Swings (70/53)

9
Oct 2012

10/10/12

 

EMOM For 8 Min. Perform

3 Squat Cleans (Go Heavy) and 8 Burpees

 

3 Rounds

10 Front Squats (115/75)

10 Box Jumps (30"/24")

1 Rope Climb (Sub 10 Pull-ups)

 

8
Oct 2012

10/9/12

 

For Time:

20 Hang Power Snatch (95/65)

300 Meter Run

15 Hang Power Snatch (95/65)

400 Meter Run

10 Hang Power Snatch (95/65)

500 Meter Run

5 Hang Power Snatch (95/65)

600 Meter Run

7
Oct 2012

10/8/12

 

Shoulder Press

15 Min. to establish a 3RM (Try to go 5 lbs. heavier than last time)

 

Run 400 meters (Buy In)

21-15-9

Pull-ups

Wallball Shots (20/14)

20 Burpee (Buy Out)

 

6
Oct 2012

10/7/12

 

"Sunday Surprise"

5
Oct 2012

10/6/12

 

"Kelly"

5 Rounds

Run 400 Meters

30 Box Jumps (24/20)

30 Wallballs (20/14)

4
Oct 2012

10/5/12

 

EMOM For 10 Min.

5 Deadlifts (255/165) and 5 Toes-to-Bar

 

8 Min. AMRAP

15 Power Snatches (75/50)

30 Double Unders

3
Oct 2012

10/4/12

 

5 Rounds

Run 400 Meters

15 Front Squats (135/95)

Rest 1 Min.

 

**Reminder - The 8pm class is cancelled due to the Nutrition Discussion.  Hope to see everyone there!