10 CLEANS 135/95
10 KB SWINGS 50/35
10 BOX JUMPS 24/18
10 BURPEES
5 RDS FOR TIME
JANUARY 31, 2012
SNATCH BALANCE
5.5.5.5
POWER SNATCH
5.5.3.3
THEN:
15 POWER SNATCHES 75/45
30 DBL UNDERS
10 MIN AMRAP
5.5.5.5
POWER SNATCH
5.5.3.3
THEN:
15 POWER SNATCHES 75/45
30 DBL UNDERS
10 MIN AMRAP
JANUARY 30, 2012
"FGB"
ROW
SDHP 75/45
WALL BALL 20/16
BOX JUMPS 24/18
PUSH PRESS 75/45
1 MIN MAX REPS EACH MOVEMENT
1 MIN RECOVERY
3 RDS FOR TOTAL REPS
ROW
SDHP 75/45
WALL BALL 20/16
BOX JUMPS 24/18
PUSH PRESS 75/45
1 MIN MAX REPS EACH MOVEMENT
1 MIN RECOVERY
3 RDS FOR TOTAL REPS
JANUARY 28, 2012
"FGB"
ROW
SDHP 75/45
WALL BALL 20/16
BOX JUMPS 24/18
PUSH PRESS 75/45
1 MIN MAX REPS EACH MOVEMENT
1 MIN RECOVERY
3 RDS FOR TOTAL REPS
ROW
SDHP 75/45
WALL BALL 20/16
BOX JUMPS 24/18
PUSH PRESS 75/45
1 MIN MAX REPS EACH MOVEMENT
1 MIN RECOVERY
3 RDS FOR TOTAL REPS
JANUARY 27, 2012
400M RUN
21 CLEAN 95/65
21 WALL BALL 20/16
21 RING DIPS
800M RUN
15 CLEAN 95/65
15 WALL BALL 20/16
15 RING DIPS
400M RUN
9 CLEAN 95/65
9 WALL BALL 20/16
9 RING DIPS
FOR TIME
21 CLEAN 95/65
21 WALL BALL 20/16
21 RING DIPS
800M RUN
15 CLEAN 95/65
15 WALL BALL 20/16
15 RING DIPS
400M RUN
9 CLEAN 95/65
9 WALL BALL 20/16
9 RING DIPS
FOR TIME
JANUARY 26, 2012
ODD REPS
KB SWINGS 35/25
BOX JUMPS
100M SPRINT
EVEN REPS
DEADLIFTS 95/65
T2B
BAR FACING BURPEES
17 MIN AMRAPS
1.2.3.4.5.6. ETC. 20.21.22.23
KB SWINGS 35/25
BOX JUMPS
100M SPRINT
EVEN REPS
DEADLIFTS 95/65
T2B
BAR FACING BURPEES
17 MIN AMRAPS
1.2.3.4.5.6. ETC. 20.21.22.23
JANUARY 25, 2012
7 FRONT SQUATS 165/115
7 C2B PULL UPS
7 RDS FOR TIME
THEN:
2 MIN RECOVERY
800M RUN (SPRINT IF YOU CAN)
7 C2B PULL UPS
7 RDS FOR TIME
THEN:
2 MIN RECOVERY
800M RUN (SPRINT IF YOU CAN)
JANUARY 23, 2012
"HAMMER TIME"
5 POWER CLEANS 135/105
10 FRONT SQUATS 135/105
5 JERK 135/105
20 PULL UPS
5 RDS FOR TIME
5 POWER CLEANS 135/105
10 FRONT SQUATS 135/105
5 JERK 135/105
20 PULL UPS
5 RDS FOR TIME
JANUARY 13, 2012
PUSH PRESS 95/65
CLAPPING PUSH UPS
LUNGES EACH LEG
SQUAT JUMPS
SIT UPS
25.20.15.10.5
FOR TIME
CLAPPING PUSH UPS
LUNGES EACH LEG
SQUAT JUMPS
SIT UPS
25.20.15.10.5
FOR TIME
JANUARY 12, 2012
"FILTHY FIFTHY "
50 Box jump, 24/18
50 Jumping pull-ups
50 Kettlebell swings, 35/20
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball 20/16
50 Burpees
50 Double unders
FOR TIME
50 Box jump, 24/18
50 Jumping pull-ups
50 Kettlebell swings, 35/20
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball 20/16
50 Burpees
50 Double unders
FOR TIME
JANUARY 9, 2012
'GRACE"
30 CLEAN & JERK
REC. 5 MIN THEN
"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3 RDS FOR TIME
30 CLEAN & JERK
REC. 5 MIN THEN
"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3 RDS FOR TIME
JANUARY 6, 2012
SLEDGEHAMMER SWINGS
WALL BALL SIT UPS 20/16
SQUATS
BALL SLAMS
PUSH UPS
1 MIN EACH MOVEMENT
1 MIN RECOVERY
3 RDS
WALL BALL SIT UPS 20/16
SQUATS
BALL SLAMS
PUSH UPS
1 MIN EACH MOVEMENT
1 MIN RECOVERY
3 RDS
JANUARY 2, 2012
"COUNT DOWN TO 2012"
KB SWING 50/35
WALL BALL 20/16
PULL UPS
BOX JUMPS 24/18
HANG CLEAN 95/65
12.11.10.9.8.7.6.5.4.3.2.1
FOR TIME
KB SWING 50/35
WALL BALL 20/16
PULL UPS
BOX JUMPS 24/18
HANG CLEAN 95/65
12.11.10.9.8.7.6.5.4.3.2.1
FOR TIME
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