C2B PULLUPS
PUSH UPS (HR)
KBSP 50/35
* 10.9 * 8.7 * 6.5 * 4.3 * 2.1 *
* = 200M RUN
AUGUST 30, 2011
20 WALL BALL 20/16
20 SDUP 95/65
20 BOX JUMPS 24/18
20 PUSH PRESS 95/65
40 DBL UNDERS
3 RDS FOR TIME
20 SDUP 95/65
20 BOX JUMPS 24/18
20 PUSH PRESS 95/65
40 DBL UNDERS
3 RDS FOR TIME
AUGUST 29, 2011
"THE SEVEN"
7 HSPU
7 THRUSTERS 135/95
7 K2E
7 DEADLIFT 245/135
7 BURPEES
7 KB SWING 70/50
7 PULL UPS
7 RDS
7 HSPU
7 THRUSTERS 135/95
7 K2E
7 DEADLIFT 245/135
7 BURPEES
7 KB SWING 70/50
7 PULL UPS
7 RDS
AUGUST 27, 2011
5 RDS CINDY BUY IN
5 PULL UPS
10 PUSH UPS (HR)
15 SQUATS
THEN:
25 MIN MAX OR 90 POINTS OF THE FOLLOWING
EACH IS WORTH 2 POINTS
1 SQUAT CLEAN 135/115
1 G2OH 135/115
1 OHS 135/115
5 KB SWINGS 70/50
5 BOX JUMPS 32/24
5 WALL BALL 12'/10'
2 MUSCLE UPS
4 HSPU
2 ROPE CLIMB
50 DBL UNDERS
400M RUN
MUST DO EAACH MOVEMENT AT LEAST ONCE
5 PULL UPS
10 PUSH UPS (HR)
15 SQUATS
THEN:
25 MIN MAX OR 90 POINTS OF THE FOLLOWING
EACH IS WORTH 2 POINTS
1 SQUAT CLEAN 135/115
1 G2OH 135/115
1 OHS 135/115
5 KB SWINGS 70/50
5 BOX JUMPS 32/24
5 WALL BALL 12'/10'
2 MUSCLE UPS
4 HSPU
2 ROPE CLIMB
50 DBL UNDERS
400M RUN
MUST DO EAACH MOVEMENT AT LEAST ONCE
AUGUST 26, 2011
"RIGOR-MORALE"
50 DBL UNDER
THEN:
THRUSTERS 135/115
1-2-3-4-5
7 C2B PULL UPS (between each set of thrusters)
THEN:
50 DBL UNDER
THEN:
POWER CLEANS 135/115
6-7-8-9-10
7 BURPEES (between each set of power cleans)
THEN:
50 DBL UNDER
FFOR TIME
50 DBL UNDER
THEN:
THRUSTERS 135/115
1-2-3-4-5
7 C2B PULL UPS (between each set of thrusters)
THEN:
50 DBL UNDER
THEN:
POWER CLEANS 135/115
6-7-8-9-10
7 BURPEES (between each set of power cleans)
THEN:
50 DBL UNDER
FFOR TIME
AUGUST 24, 2011
“50 DOWN BY 2”
200 WALL BALL 20/16
150 BURPEES
100 BOX JUMPS 32/24
50 HSPU
FOR TIME
IN TEAMS OF 2
200 WALL BALL 20/16
150 BURPEES
100 BOX JUMPS 32/24
50 HSPU
FOR TIME
IN TEAMS OF 2
AUGUST 23, 2011
400M RUN
30 OHS 75/45
21 PULL UPS
3 RDS FOR TIME
THEN
2 MIN RECOVERY
THEN
DEATH BY CLEAN & JERK
C&J 185/115 OR 80% 1 REP MAX
ADD 1 REP EMOM
30 OHS 75/45
21 PULL UPS
3 RDS FOR TIME
THEN
2 MIN RECOVERY
THEN
DEATH BY CLEAN & JERK
C&J 185/115 OR 80% 1 REP MAX
ADD 1 REP EMOM
AUGUST 22, 2011
200M RUN
21 PULL UPS
21 BOX JUMPS
200M RUN
15 PULL UPS
15 BOX JUMPS
200M RUN
9 PULL UPS
9 BOX JUMPS
200M RUN
21 KTE
21 KB SWING 50/35
200M RUN
15 KTE
15 KB SWING 50/35
200M RUN
9 KTE
9 KB SWING 50/35
200M RUN
KTE
KB SWING 50/35
200M RUN
21 PULL UPS
21 BOX JUMPS
200M RUN
15 PULL UPS
15 BOX JUMPS
200M RUN
9 PULL UPS
9 BOX JUMPS
200M RUN
21 KTE
21 KB SWING 50/35
200M RUN
15 KTE
15 KB SWING 50/35
200M RUN
9 KTE
9 KB SWING 50/35
200M RUN
KTE
KB SWING 50/35
200M RUN
AUGUST 19, 2011
HSPU
KTE
KB SWINGS 50/35
BURPEES
SDHP 70/50
1 MIN EACH MOVEMENT
1 MIN RECOVERY
3 RDS
THEN 100 DBL UNDERS
KTE
KB SWINGS 50/35
BURPEES
SDHP 70/50
1 MIN EACH MOVEMENT
1 MIN RECOVERY
3 RDS
THEN 100 DBL UNDERS
AUGUST 17, 2011
30 BOX JUMPS 32/24
20 KB SWINGS 70/50
10 BURPEES
THEN
MUSCLE UPS 1.2.3.4.5
DBL UNDER 10.20.30.40.50
THEN:
10 BURPEES
20 KB SWINGS 70/50
30 BOX JUMPS 32/24
20 KB SWINGS 70/50
10 BURPEES
THEN
MUSCLE UPS 1.2.3.4.5
DBL UNDER 10.20.30.40.50
THEN:
10 BURPEES
20 KB SWINGS 70/50
30 BOX JUMPS 32/24
AUGUST 20, 2011
3 SQUAT CLEANS THRUSTERS 135/95
15 SQUATS
50M SPRINT
10 RDS FOR TIME
1 MIN RECOVERY
3 STRICT PULL UPS C2B
3 BURPEES
5 CLAPPING PUSH PS
5 MIN AMRAP
15 SQUATS
50M SPRINT
10 RDS FOR TIME
1 MIN RECOVERY
3 STRICT PULL UPS C2B
3 BURPEES
5 CLAPPING PUSH PS
5 MIN AMRAP
AUGUST 16, 2011
400M RUN
30 WALL BALL
30 SIT UPS
400M RUN
30 KB SWING 50/35
30 SQUATS
400M RUN
30 PULL UPS
400M RUN
30 PULL UPS
400M RUN
30 SQUATS
30 KB SWING 50/35
400M RUN
30 SIT UPS
30 WALL BALL
30 WALL BALL
30 SIT UPS
400M RUN
30 KB SWING 50/35
30 SQUATS
400M RUN
30 PULL UPS
400M RUN
30 PULL UPS
400M RUN
30 SQUATS
30 KB SWING 50/35
400M RUN
30 SIT UPS
30 WALL BALL
AUGUST 11, 2011
DOUBLE UNDERS X 50
HSPU X 10
PULL-UPS X 20
RING DIPS X 30
ABMAT SIT-UPS X 40
JUMP SQUATS X 50
ABMAT SIT-UPS X 40
RING DIPS X 30
PULL-UPS X 20
HSPU X 10
DOUBLE UNDERS X 50
HSPU X 10
PULL-UPS X 20
RING DIPS X 30
ABMAT SIT-UPS X 40
JUMP SQUATS X 50
ABMAT SIT-UPS X 40
RING DIPS X 30
PULL-UPS X 20
HSPU X 10
DOUBLE UNDERS X 50
AUG 10TH 2011
10 wall ball 20/16
20 sdhp 95/65
10 box jump 32/24
20 push press 95/65
10 pull ups c2b
4 rds
20 sdhp 95/65
10 box jump 32/24
20 push press 95/65
10 pull ups c2b
4 rds
AUG 9TH 2011
200 M RUN
30 MOUNTAIN CLIMBERS
20 AIR SQUATS
10 PUSH UPS
2 RNDS
THEN:
3 POWER CLEANS 75-85% OF 1 RM
50 DBL UNDERS
5 RNDS
30 MOUNTAIN CLIMBERS
20 AIR SQUATS
10 PUSH UPS
2 RNDS
THEN:
3 POWER CLEANS 75-85% OF 1 RM
50 DBL UNDERS
5 RNDS
AUG 8TH 2011
2 hspu
4 c2b pullups
6 pistol
8 kb snatch 70/50 or 50/35
10 situps
15 rds ,,, 3 burpees emom
*every min on the min stop where
ever you are an do 3 burpees an then
go back where you left off.
4 c2b pullups
6 pistol
8 kb snatch 70/50 or 50/35
10 situps
15 rds ,,, 3 burpees emom
*every min on the min stop where
ever you are an do 3 burpees an then
go back where you left off.
AUG 6TH 2011
5O OHS 115/65
50 HR (HAND RELEASE)PU
200 M SHUTTLE RUN
40 OHS 115/65
40 HR PU
150 M SHUTTLE RUN
30 OHS 115/65
30 HR PU
100 M SHUTTLE RUN
20 OHS 115/65
20 HR PU
50 M SHUTTLE RUN
*2 PERSON TEAM, EACH PERSON DOES EVERYTHING
THEN:
10 HSPU
30 DBL UNDERS
2 RDS EACH
50 HR (HAND RELEASE)PU
200 M SHUTTLE RUN
40 OHS 115/65
40 HR PU
150 M SHUTTLE RUN
30 OHS 115/65
30 HR PU
100 M SHUTTLE RUN
20 OHS 115/65
20 HR PU
50 M SHUTTLE RUN
*2 PERSON TEAM, EACH PERSON DOES EVERYTHING
THEN:
10 HSPU
30 DBL UNDERS
2 RDS EACH
AUG 4TH 2011
"Jack"
10 Push Press 115/65
10 Kettlebell Swing 50/35
10 Box Jumps 24/18
20 min amrap
Or
"nate"
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/50
20 min amrap
10 Push Press 115/65
10 Kettlebell Swing 50/35
10 Box Jumps 24/18
20 min amrap
Or
"nate"
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/50
20 min amrap
AUG 3RD 2011
50 DBL UNDERS
200 M RUN
21 KBS 70/50
15 CHEST 2 BAR PULLUPS
400 M RUN
12 HAND RELEASE PULLUPS
9 BOX JUMPS 24"/20"
6 BURPEE TUCK JUMPS
400 M RUN
21 KB SWINGS 70/50
15 CHEST 2 BAR PULLUPS
200 M RUN
100 DBL UNDERS
200 M RUN
21 KBS 70/50
15 CHEST 2 BAR PULLUPS
400 M RUN
12 HAND RELEASE PULLUPS
9 BOX JUMPS 24"/20"
6 BURPEE TUCK JUMPS
400 M RUN
21 KB SWINGS 70/50
15 CHEST 2 BAR PULLUPS
200 M RUN
100 DBL UNDERS
AUGUST 1 2011
"EASY MONDAY"
400M RUN
60 SIT UPS
60 DBL UNDERS
50 PUSH UPS (HR)
50 DBL UNDERS
40 BOX JUMPS 24/18
40 DBL UNDERS
30 PULL UPS
30 DBL UNDERS
20 KTE
20 DBL UNDERS
10 HSPU
10 DBL UNDERS
5 MUSCLE UPS
5 DBL UNDERS
400M RUN
400M RUN
60 SIT UPS
60 DBL UNDERS
50 PUSH UPS (HR)
50 DBL UNDERS
40 BOX JUMPS 24/18
40 DBL UNDERS
30 PULL UPS
30 DBL UNDERS
20 KTE
20 DBL UNDERS
10 HSPU
10 DBL UNDERS
5 MUSCLE UPS
5 DBL UNDERS
400M RUN
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