"MR.BLUE"
8 STEP-UPS 35LB KB
6 MB PUSH-UPS
5 MB SIT-UPS WALL TOSS
3 PULL-UPS
100M RUN
MAX ROUNDS IN 20MINS
JULY 29, 2009
"DEF TABATA"
SET 1
A- V-UPS
B- SQUATS
SET 2
A- FLUTTER KICKS
B- SQUAT JUMPS
SET 3
A- PUSH-UPS
B- MOUNTAIN CLIMBERS
SET 4
A- DEADLIFTS
B- BURPEES
20SEC WORK 10SEC RECOVER
8 ROUNDS PER SET
LOOKS LIKE THIS
A-20/10,B-20/10,A-20/10,B-20/10
SET 1
A- V-UPS
B- SQUATS
SET 2
A- FLUTTER KICKS
B- SQUAT JUMPS
SET 3
A- PUSH-UPS
B- MOUNTAIN CLIMBERS
SET 4
A- DEADLIFTS
B- BURPEES
20SEC WORK 10SEC RECOVER
8 ROUNDS PER SET
LOOKS LIKE THIS
A-20/10,B-20/10,A-20/10,B-20/10
JULY 24, 2009
5 ROPE PULL(20')@70LBS
5 MB BALL TOSS @20LBS
5 PULL-UPS
5 KB SWING @50LBS
MAX ROUNDS IN 3MIN
RECOVER 3MIN
3 SETS
5 MB BALL TOSS @20LBS
5 PULL-UPS
5 KB SWING @50LBS
MAX ROUNDS IN 3MIN
RECOVER 3MIN
3 SETS
JULY 23, 2009
"MIND OVER ABS"
K2E 2,4,6,8,10,12,14,16,18,20
BALL SLAMS 10,9,8,7,6,5,4,3,2,1
V-UPS 20,18,16,14,12,10,8,6,4,2
KBSP 1,2,3,4,5,6,7,8,9,10
FOR TIME
K2E 2,4,6,8,10,12,14,16,18,20
BALL SLAMS 10,9,8,7,6,5,4,3,2,1
V-UPS 20,18,16,14,12,10,8,6,4,2
KBSP 1,2,3,4,5,6,7,8,9,10
FOR TIME
JULY 22, 2009
"RUNNING AGONY"
25 SQUATS
20 LUNGES PER LEG
15 SIT-UPS
10 TUCK JUMPS
5 BURPEES
800M RUN
3 ROUNDS FOR TIME
25 SQUATS
20 LUNGES PER LEG
15 SIT-UPS
10 TUCK JUMPS
5 BURPEES
800M RUN
3 ROUNDS FOR TIME
JULY 21, 2009
"DUMBELL COMPLEX"
6x BICEP CURLS
6x PRESS
6x SDHP
6x THURSTER
6x BENT ROWS
6x UPRIGHT ROWS
6x THRUSTERS
MAX ROUNDS IN 3 MINS
1 MIN JUMP ROPE
5 SETS
6x BICEP CURLS
6x PRESS
6x SDHP
6x THURSTER
6x BENT ROWS
6x UPRIGHT ROWS
6x THRUSTERS
MAX ROUNDS IN 3 MINS
1 MIN JUMP ROPE
5 SETS
JULY 20, 2009
"BLACK JACK"
21 OHS
21 DEADLIFTS
21 PULL-UPS
21 CLEAN PRESS
21 SDHP
21 BURPEES
3 ROUNDS FOR TIME
21 OHS
21 DEADLIFTS
21 PULL-UPS
21 CLEAN PRESS
21 SDHP
21 BURPEES
3 ROUNDS FOR TIME
JULY 17, 2009
"UNLEASHED OBSTACLE"
50M SLED DRAG 45LBS
50M TIRE FLIP
25M WALKING LUNGES
10 BURPEES
10 PULL-UPS
10 KTE
MB BALL OVER 6" WALL 25LBS X2
GET OVER 6" WALL
50M MB BALL TOSS 25LBS X2
MB BALL OVER 6" WALL 25LBS X2
GET OVER 6" WALL
20 SQUATS
STAIRS 2 STORIES
20 SQUATS
10 PUSH-UPS
50M BEAR CRAWL
10 PUSH-UPS
100M WHEEL BARREL 120LBS
100M KB FARMERS WALK 50LBS X2
50M BOX JUMPS (BOXES 3" APART, HEIGHT VARIES)
400M RUN
FOR TIME
50M SLED DRAG 45LBS
50M TIRE FLIP
25M WALKING LUNGES
10 BURPEES
10 PULL-UPS
10 KTE
MB BALL OVER 6" WALL 25LBS X2
GET OVER 6" WALL
50M MB BALL TOSS 25LBS X2
MB BALL OVER 6" WALL 25LBS X2
GET OVER 6" WALL
20 SQUATS
STAIRS 2 STORIES
20 SQUATS
10 PUSH-UPS
50M BEAR CRAWL
10 PUSH-UPS
100M WHEEL BARREL 120LBS
100M KB FARMERS WALK 50LBS X2
50M BOX JUMPS (BOXES 3" APART, HEIGHT VARIES)
400M RUN
FOR TIME
JULY 16, 2009
"3 BY 3"
3 PUSH PRESS 135LBS
6 BACK SQUATS 135LBS
9 DEADLIFT 135LBS
MAX ROUNDS IN 3 MINS
RECOVER 1MIN
3 CYCLES
THEN
3 BURPEES
6 KB SNATCHES 35LBS(ALT L/R EACH ROUND)
9 KB SWINGS 35LBS
MAX ROUNDS IN 3 MINS
RECOVER 1MIN
3 CYCLES
3 PUSH PRESS 135LBS
6 BACK SQUATS 135LBS
9 DEADLIFT 135LBS
MAX ROUNDS IN 3 MINS
RECOVER 1MIN
3 CYCLES
THEN
3 BURPEES
6 KB SNATCHES 35LBS(ALT L/R EACH ROUND)
9 KB SWINGS 35LBS
MAX ROUNDS IN 3 MINS
RECOVER 1MIN
3 CYCLES
JULY 15, 2009
"GRAPE VINE"
STATION 1
RING PUSH-UPS 1,2,3-10-3,2,1
V-UPS 1,2,3-10-3,2,1
STATION 2
HSPU 1,2,3-10-3,2,1
LEG LIFTS 1,2,3-10-3,2,1
STATION 3
RING DIPS 1,2,3-10-3,2,1
MB SIT-UPS 1,2,3-10-3,2,1
FOR TIME
FINISH EACH STATION THEN MOVE TO THE NEXT ONE
STATION 1
RING PUSH-UPS 1,2,3-10-3,2,1
V-UPS 1,2,3-10-3,2,1
STATION 2
HSPU 1,2,3-10-3,2,1
LEG LIFTS 1,2,3-10-3,2,1
STATION 3
RING DIPS 1,2,3-10-3,2,1
MB SIT-UPS 1,2,3-10-3,2,1
FOR TIME
FINISH EACH STATION THEN MOVE TO THE NEXT ONE
JULY 14, 2009
"RESTLESS LEG"
200M RUN
200M WALKING LUNGES
200 BOX JUMPS
200 SQUATS
200M WALKING LUNGES
200M RUN
FOR TIME
200M RUN
200M WALKING LUNGES
200 BOX JUMPS
200 SQUATS
200M WALKING LUNGES
200M RUN
FOR TIME
JULY 13, 2009
"DBL TEAR AND DBL POWER"
FEET TO HANDS 20- 5-10-15
KB SWINGS 35lb 5-10-15-20
PULL-UPS 10-15-20- 5
SQUATS 15-20- 5-10
2 ROUNDS FOR TIME
FEET TO HANDS 20- 5-10-15
KB SWINGS 35lb 5-10-15-20
PULL-UPS 10-15-20- 5
SQUATS 15-20- 5-10
2 ROUNDS FOR TIME
JULY 10, 2009
"DECK O CARDS" CFU STYLE
HEARTS = PUSH-UPS
CLUBS = KB SWING
DIAMONDS = SQUATS
SPADES = SIT-UPS
A's = 10 BURPEES
JOKERS = 400M RUN
ONLY USING K,Q,J,10 WITH ALL = 10REPS
CONTINUE TO FLIP CARDS FOR 25MINS
HEARTS = PUSH-UPS
CLUBS = KB SWING
DIAMONDS = SQUATS
SPADES = SIT-UPS
A's = 10 BURPEES
JOKERS = 400M RUN
ONLY USING K,Q,J,10 WITH ALL = 10REPS
CONTINUE TO FLIP CARDS FOR 25MINS
JULY 8, 2009
"FIVE LARGE"
1PT - 2PT - 3PT EACH REP
PUSH-UP - PLYO PU - BURPEES
SIT-UP - V-UPS
KTE - FEET 2 HANDS
JUMPING PULL-UP - PULL-UP
AIR SQUAT - WT SQUAT
WALL BALL 10F/16M - 16F/20M - 20F/25M
BOX JUMPS 12"F/18"M - 18"F/24"M - 24"F/30"M
DEAD LIFT 55F/95M -65F/135M - 75F/185M
PRESS 10F/25M - 15F/30M - 20F/35M
KB SWING 15F/25M - 20F/35M - 35F/50M
BALL SLAM 12F/25M - 25F/50M - 50F
5PT
50 JUMP ROPE - 25 DBL UNDER
50M SPRINT - 25M WALKING LUNGE
15PT = 400M RUN
NEED 500 PTS TO FINISH FOR TIME
MUST PERFORM EACH MOVEMENT AT LEAST ONCE
1PT - 2PT - 3PT EACH REP
PUSH-UP - PLYO PU - BURPEES
SIT-UP - V-UPS
KTE - FEET 2 HANDS
JUMPING PULL-UP - PULL-UP
AIR SQUAT - WT SQUAT
WALL BALL 10F/16M - 16F/20M - 20F/25M
BOX JUMPS 12"F/18"M - 18"F/24"M - 24"F/30"M
DEAD LIFT 55F/95M -65F/135M - 75F/185M
PRESS 10F/25M - 15F/30M - 20F/35M
KB SWING 15F/25M - 20F/35M - 35F/50M
BALL SLAM 12F/25M - 25F/50M - 50F
5PT
50 JUMP ROPE - 25 DBL UNDER
50M SPRINT - 25M WALKING LUNGE
15PT = 400M RUN
NEED 500 PTS TO FINISH FOR TIME
MUST PERFORM EACH MOVEMENT AT LEAST ONCE
JULY 7, 2009
"FINAL COUNT DOWN "
KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
SPRINT 40M x2
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
SPRINT 40M x2
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
JULY 6, 2009
OHS
SIT-UPS WITH MB
FLOOR SWEEPERS
DEADLIFTS
5MIN EACH MOVEMENT
WORK WITH A PARTNER TAKING TURNS
MAX REPS COUNTING BY TWO
P1 2,4,6,8,10
P2 2,4,6,8,10
SIT-UPS WITH MB
FLOOR SWEEPERS
DEADLIFTS
5MIN EACH MOVEMENT
WORK WITH A PARTNER TAKING TURNS
MAX REPS COUNTING BY TWO
P1 2,4,6,8,10
P2 2,4,6,8,10
JULY 2, 2009
"$100 SPLIT"
100 KBSP
100 PUSH-UPS
(PUSH-UP SLAP PARTNERS HAND)(100 EACH)
100 LEG RAISES (HOLD PARTNERS ANKLE BRING YOUR
LEGS UP PARTNER PUSHES THEM BACK DOWN)
100 BALL SLAMS
100 MB SIT-UPS
FOR TIME
WITH A PARTNER 1 WORKING AT A TIME
EXCEPT FOR PUSH-UPS
100 KBSP
100 PUSH-UPS
(PUSH-UP SLAP PARTNERS HAND)(100 EACH)
100 LEG RAISES (HOLD PARTNERS ANKLE BRING YOUR
LEGS UP PARTNER PUSHES THEM BACK DOWN)
100 BALL SLAMS
100 MB SIT-UPS
FOR TIME
WITH A PARTNER 1 WORKING AT A TIME
EXCEPT FOR PUSH-UPS
JULY 1, 2009
"66 BEAR"
6 DEADLIFTS
6 ROWS
6 CLEANS
6 PUSH PRESS
6 BACK SQUATS
6 PUSH-UPS ON THE BAR
6 ROUNDS
95LBS, 115LBS, 135LBS, 135LBS, 115LBS, 95LBS
HOLDING THE BAR UNTIL THE ROUND IS OVER
1MIN RECOVERY AFTER EACH ROUND
PENALTY FOR DROPPING THE BAR IS 5 BURPEES EACH DROP
TO BE COMPLETED AT THE END
6 DEADLIFTS
6 ROWS
6 CLEANS
6 PUSH PRESS
6 BACK SQUATS
6 PUSH-UPS ON THE BAR
6 ROUNDS
95LBS, 115LBS, 135LBS, 135LBS, 115LBS, 95LBS
HOLDING THE BAR UNTIL THE ROUND IS OVER
1MIN RECOVERY AFTER EACH ROUND
PENALTY FOR DROPPING THE BAR IS 5 BURPEES EACH DROP
TO BE COMPLETED AT THE END
JUNE 30, 2009
50 JUMP ROPE
5 BURPEES
10 PUSH-UPS
15 V-UPS
20 KB CLEAN/PRESS (10 EACH ARM)
50M SPRINT
MAX ROUND IN 20 MIN
5 BURPEES
10 PUSH-UPS
15 V-UPS
20 KB CLEAN/PRESS (10 EACH ARM)
50M SPRINT
MAX ROUND IN 20 MIN
JUNE 24, 2009
"CORE WHAT"
L SIT
PLANKS
SDHP
R SIDE PLANKS
BACK EXT
L SIDE PLANKS
ROPE WHIP
SIT-UPS
45SEC WORK
15SEC TO GET TO NEXT MOVEMENT
3 ROUNDS
L SIT
PLANKS
SDHP
R SIDE PLANKS
BACK EXT
L SIDE PLANKS
ROPE WHIP
SIT-UPS
45SEC WORK
15SEC TO GET TO NEXT MOVEMENT
3 ROUNDS
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