"O2 FLOW"
200M RUN
KB SWINGS 35/25
SIT-UPS
400M RUN
THRUSTERS 65/45
HSPU
400M RUN
PULL-UPS
SIT-UPS
200M RUN
21,15,9
FOR TIME
APRIL 26, 2010
"NOT FILTHY ENOUGH"
20 PULL-UPS
20 KB SWINGS 35/20
20 KTE
20 PRESS 25/15
20 BACK EXT
20 DBL UNDERS (60)
20 BURPEES
20 BOX JUMPS 24/18
20 WALLBALL 20/16
20 WALKING LUNGES (EACH LEG)
3 ROUNDS FOR TIME
30MIN MAX
THEN:
200 FLUTTER KICKS
20 PULL-UPS
20 KB SWINGS 35/20
20 KTE
20 PRESS 25/15
20 BACK EXT
20 DBL UNDERS (60)
20 BURPEES
20 BOX JUMPS 24/18
20 WALLBALL 20/16
20 WALKING LUNGES (EACH LEG)
3 ROUNDS FOR TIME
30MIN MAX
THEN:
200 FLUTTER KICKS
APRIL 24, 2010
"SATURDAY GASSER"
100 L-PULL-UPS
100 BOX JUMPS 32/24
100 RING PUSH-UPS
100 BUS DRIVERS 35/20
100 SPLIT JUMPS
100 KB SWING 35/20
GASSER (5,10,15,20,25YRDS)
FOR TIME
TEAMS OF 2 ATHLETES
A1 WORKING ON THE 100 REPS
WHILE A2 IS DOING GASSER
WHEN A2 IS DONE SWITCH
A2 CONTINUE WORKING ON THE 100 REPS
WHILE A1 IS DOING GASSER
WHEN 100 REPS ARE DONE MOVE ON TO THE NEXT MOVEMENT
100 L-PULL-UPS
100 BOX JUMPS 32/24
100 RING PUSH-UPS
100 BUS DRIVERS 35/20
100 SPLIT JUMPS
100 KB SWING 35/20
GASSER (5,10,15,20,25YRDS)
FOR TIME
TEAMS OF 2 ATHLETES
A1 WORKING ON THE 100 REPS
WHILE A2 IS DOING GASSER
WHEN A2 IS DONE SWITCH
A2 CONTINUE WORKING ON THE 100 REPS
WHILE A1 IS DOING GASSER
WHEN 100 REPS ARE DONE MOVE ON TO THE NEXT MOVEMENT
APRIL 23, 2010
"CRAZY 8's DB BURN"
8 DB CURLS
8 DB THRUSTERS
8 DB SITUPS
8 DB LUNGES
8 DB PRESS
8 DB STIFF LEG DEADLIFT
8 DB TRI EXT
8 DB ROW
8 ROUNDS FOR TIME
IF A DB 25/15 TOUCHES THE GROUND
AT ANY TIME THE PENALTY =
8 REPS OF ANY AB MOVEMENT
8 DB CURLS
8 DB THRUSTERS
8 DB SITUPS
8 DB LUNGES
8 DB PRESS
8 DB STIFF LEG DEADLIFT
8 DB TRI EXT
8 DB ROW
8 ROUNDS FOR TIME
IF A DB 25/15 TOUCHES THE GROUND
AT ANY TIME THE PENALTY =
8 REPS OF ANY AB MOVEMENT
APRIL 22, 2010
"THE DRAFT"
TABATA
KTE
4 ROUNDS
JUMP ROPE
4 ROUND
20SEC WORK. 10SEC RECOVER
THEN:
3 BURPEE BALL SLAMS
6 TIX JUMPS
9 REV ROW
12 SQUATS
10 MIN MAX ROUNDS
PLUS:
TABATA
KTE
4 ROUNDS
JUMP ROPE
4 ROUND
20SEC WORK. 10SEC RECOVER
2 ROUNDS
TABATA
KTE
4 ROUNDS
JUMP ROPE
4 ROUND
20SEC WORK. 10SEC RECOVER
THEN:
3 BURPEE BALL SLAMS
6 TIX JUMPS
9 REV ROW
12 SQUATS
10 MIN MAX ROUNDS
PLUS:
TABATA
KTE
4 ROUNDS
JUMP ROPE
4 ROUND
20SEC WORK. 10SEC RECOVER
2 ROUNDS
APRIL 21, 2010
"BULLSHIT RESCUE MISSION"
1ST PHASE:
400M RUN
20 MOUNTAIN CLIMBERS
4 ROUNDS
2ND PHASE:
20 DEADLIFTS
20 KB SWINGS
20 CLEANS
4 ROUNDS
FINAL PHASE:
400M RUN
20 WALKING LUNGES
4 ROUNDS
FOR TIME
TEAMS OF 2
EACH TEAM MUST CARRIE WEIGHT 135/95
FROM START TO FINISH
IF THE WEIGHT IS DROPPED OR PLACED
ON THE FLOOR FOR MORE THAN 2 SEC
THE PENALTY IS 10 BURPEES
1ST PHASE:
400M RUN
20 MOUNTAIN CLIMBERS
4 ROUNDS
2ND PHASE:
20 DEADLIFTS
20 KB SWINGS
20 CLEANS
4 ROUNDS
FINAL PHASE:
400M RUN
20 WALKING LUNGES
4 ROUNDS
FOR TIME
TEAMS OF 2
EACH TEAM MUST CARRIE WEIGHT 135/95
FROM START TO FINISH
IF THE WEIGHT IS DROPPED OR PLACED
ON THE FLOOR FOR MORE THAN 2 SEC
THE PENALTY IS 10 BURPEES
APRIL 20, 2010
"MACHO WHO"
DBL UNDER (SINGLE)
80(240),64(192),48(144),32(96),24(72),12(36)
GHD BACK EXT.
40,32,24,16,12,6
PULL-UPS
20,16,12,8,6,3
GHD SIT-UPS
40,32,24,16,12,6
LUNGES
80,64,48,32,24,12
FOR TIME
DBL UNDER (SINGLE)
80(240),64(192),48(144),32(96),24(72),12(36)
GHD BACK EXT.
40,32,24,16,12,6
PULL-UPS
20,16,12,8,6,3
GHD SIT-UPS
40,32,24,16,12,6
LUNGES
80,64,48,32,24,12
FOR TIME
APRIL 19, 2010
"RUN FAST FOR REPS"
200M SPRINT
THRUSTERS 135/95 95/65
3 MIN MAX REPS
200M SPRINT
DEADLIFT 135/95 95/65
3 MIN MAX REPS
200M SPRINT
KB SWINGS 35/20
3 MIN MAX REPS
200M SPRINT
KTE
3 MIN MAX REPS
200M SPRINT
BOX JUMPS 32/24 24/18
3 MIN MAX REPS
3 MIN RECOVERY
2 ROUNDS
3 MIN CLOCK STARTS WITH THE RUN
AFTER THE RUN MAX REPS OF THE MOVEMENT
200M SPRINT
THRUSTERS 135/95 95/65
3 MIN MAX REPS
200M SPRINT
DEADLIFT 135/95 95/65
3 MIN MAX REPS
200M SPRINT
KB SWINGS 35/20
3 MIN MAX REPS
200M SPRINT
KTE
3 MIN MAX REPS
200M SPRINT
BOX JUMPS 32/24 24/18
3 MIN MAX REPS
3 MIN RECOVERY
2 ROUNDS
3 MIN CLOCK STARTS WITH THE RUN
AFTER THE RUN MAX REPS OF THE MOVEMENT
APRIL 17, 2010
“TEN WHAT”
10 BURPEES
10 PUSH-UPS
10 SQUATS
10 PRESS
10 BOX JUMPS
10 SIT-UPS
10 ROUNDS FOR TIME
OR
5 BURPEES
10 PUSH-UPS
20 LUNGES
30 SQUATS
40 TUCK JUMPS
30 SQUATS
20 LUNGES
10 PUSH-UPS
5 BURPEES
2 ROUNDS FOR TIME
10 BURPEES
10 PUSH-UPS
10 SQUATS
10 PRESS
10 BOX JUMPS
10 SIT-UPS
10 ROUNDS FOR TIME
OR
5 BURPEES
10 PUSH-UPS
20 LUNGES
30 SQUATS
40 TUCK JUMPS
30 SQUATS
20 LUNGES
10 PUSH-UPS
5 BURPEES
2 ROUNDS FOR TIME
APRIL 16, 2010
"NOT ENOUGH FOR RICK"
GHD MB SITUPS
MB SQUATS
3,6,9,9,6,3
5 MIN 2 ROUNDS
P1 GHD
P2 SQUATS
AT 5 MIN ROTATE
THEN:
BOX JUMPS
PULL-UPS
3,6,9,9,6,3
5 MIN 2 ROUNDS
P1 BOX JUMPS
P2 PULL-UPS
AT 5 MIN ROTATE
THEN:
1 MIN RECOVERY
PUSH-UPS
FLUTTER KICKS
TABATA 20SEC WORK 10SEC RECOVER
4 ROUNDS EACH
THEN:
800M RUN
GHD MB SITUPS
MB SQUATS
3,6,9,9,6,3
5 MIN 2 ROUNDS
P1 GHD
P2 SQUATS
AT 5 MIN ROTATE
THEN:
BOX JUMPS
PULL-UPS
3,6,9,9,6,3
5 MIN 2 ROUNDS
P1 BOX JUMPS
P2 PULL-UPS
AT 5 MIN ROTATE
THEN:
1 MIN RECOVERY
PUSH-UPS
FLUTTER KICKS
TABATA 20SEC WORK 10SEC RECOVER
4 ROUNDS EACH
THEN:
800M RUN
APRIL 15, 2010
"OMC OH MY CORE"
MOUNTAIN CLIMBERS
WALKING PUSHUPS
JUMP ROPE
SLEDGE HAMMER SWINGS
45SEC/15SEC 2ROUNDS EACH
THEN:
12 RUSSIAN TWIST
10 BUS DRIVERS
8 WINDMILL
6 LAT BURPEE ROLL
MAX ROUNDS IN 24MIN
MOUNTAIN CLIMBERS
WALKING PUSHUPS
JUMP ROPE
SLEDGE HAMMER SWINGS
45SEC/15SEC 2ROUNDS EACH
THEN:
12 RUSSIAN TWIST
10 BUS DRIVERS
8 WINDMILL
6 LAT BURPEE ROLL
MAX ROUNDS IN 24MIN
APRIL 14, 2010
200M SPRINT
THEN:
LAT BALL SLAMS
25/15PULLUPS
BOX JUMPS 24"/18"
800M RUN
PUSH PRESS DB 25/15
UPRIGHT ROWS KB 50/35
LAT RAISES DB 15/5
200M SPRINT
20,15,10,5
FOR TIME
45MIN MAX
THEN:
LAT BALL SLAMS
25/15PULLUPS
BOX JUMPS 24"/18"
800M RUN
PUSH PRESS DB 25/15
UPRIGHT ROWS KB 50/35
LAT RAISES DB 15/5
200M SPRINT
20,15,10,5
FOR TIME
45MIN MAX
APRIL 13, 2010
DEADLIFT 95/65
MB CLEAN 30/16
STIFF LEG DL 95/65
BOX LUNGE 18"
TABATA
20 SEC WORK
10 SEC RECOVERY
4 ROUNDS EACH
THEN:
MAN MAKERS 30/15
FLOOR SWEEPER
BUS DRIVERS 30/15
10,9,8,7,6,5,4,3,2,1
THEN:
100 JUMPING JACK
FOR TIME
MB CLEAN 30/16
STIFF LEG DL 95/65
BOX LUNGE 18"
TABATA
20 SEC WORK
10 SEC RECOVERY
4 ROUNDS EACH
THEN:
MAN MAKERS 30/15
FLOOR SWEEPER
BUS DRIVERS 30/15
10,9,8,7,6,5,4,3,2,1
THEN:
100 JUMPING JACK
FOR TIME
APRIL 12, 2010
25 DBL (75)
KB SWINGS
20,5,15,10
PUSH PRESS
5,20,10,15
BURPEES
1,2,3,4
THEN
25 DBL (75)
BOX JUMP
20,5,15,10
OH ROTATION
5,20,10,15
BURPEES
1,2,3,4
THEN
25 DBL(75)
VUPS
20,5,15,10
PULLUPS
5,20,10,15
FINISH WITH
25 DBL (75)
FOR TIME
KB SWINGS
20,5,15,10
PUSH PRESS
5,20,10,15
BURPEES
1,2,3,4
THEN
25 DBL (75)
BOX JUMP
20,5,15,10
OH ROTATION
5,20,10,15
BURPEES
1,2,3,4
THEN
25 DBL(75)
VUPS
20,5,15,10
PULLUPS
5,20,10,15
FINISH WITH
25 DBL (75)
FOR TIME
APRIL 7, 2010
400M RUN
PUSH PRESS
SITUPS
PUSHUPS
KTE
*100M RUN BACKWARDS
*100M RUN FORWARDS
25*20*15*10*5
2 ROUNDS
FINISH WITH 400M RUN
FOR TIME
*=100M RUN BACK/FORWARD
PUSH PRESS
SITUPS
PUSHUPS
KTE
*100M RUN BACKWARDS
*100M RUN FORWARDS
25*20*15*10*5
2 ROUNDS
FINISH WITH 400M RUN
FOR TIME
*=100M RUN BACK/FORWARD
APRIL 6, 2010
"SEASON OPENER"
25 DBL UNDERS (75)
50M LUNGES
50M SPRINT
2 ROUNDS
SQUAT JUMPS 30,20,10
KBSP 15,10,5
MUSCLE UPS 9,6,3 (PULL-UPS/DIPS)
25 DBL UNDERS (75)
50M LUNGES
50M SPRINT
2 ROUNDS
SIT-UPS 30,20,10
DYNAMIC PUSH-UPS 15,10,5
WALL BALL 9,6,3
25 DBL UNDERS (75)
50M LUNGES
50M SPRINT
2 ROUNDS
FOR TIME
25 DBL UNDERS (75)
50M LUNGES
50M SPRINT
2 ROUNDS
SQUAT JUMPS 30,20,10
KBSP 15,10,5
MUSCLE UPS 9,6,3 (PULL-UPS/DIPS)
25 DBL UNDERS (75)
50M LUNGES
50M SPRINT
2 ROUNDS
SIT-UPS 30,20,10
DYNAMIC PUSH-UPS 15,10,5
WALL BALL 9,6,3
25 DBL UNDERS (75)
50M LUNGES
50M SPRINT
2 ROUNDS
FOR TIME
APRIL 5, 2010
"FINAL DISCOVERY"
DB THRUSTERS 25/15
JUMPING PULL-UPS
KTE
BOX JUMPS
KB SWINGS
1 MIN EACH MOVEMENT
2 ROUNDS AMRAP
1 MIN RECOVERY
1 MIN EACH MOVEMENT
2 ROUNDS AMRAP
1 MIN RECOVERY
1 MIN EACH MOVEMENT
1 ROUND AMRAP
DB THRUSTERS 25/15
JUMPING PULL-UPS
KTE
BOX JUMPS
KB SWINGS
1 MIN EACH MOVEMENT
2 ROUNDS AMRAP
1 MIN RECOVERY
1 MIN EACH MOVEMENT
2 ROUNDS AMRAP
1 MIN RECOVERY
1 MIN EACH MOVEMENT
1 ROUND AMRAP
APRIL 3, 2010
“THE FILTHY FIFTY”
50 BOX JUMPS 24"
50 JUMPING PULL-UPS
50 KB SWINGS 35/25
50 WALKING LUNGES
50 KTE
50 PUSH PRESS 45 Lbs
50 BACK EXT
50 WALL BALL 20/16
50 BURPEES
50 DBL UNDER (150)
FOR TIME
50 BOX JUMPS 24"
50 JUMPING PULL-UPS
50 KB SWINGS 35/25
50 WALKING LUNGES
50 KTE
50 PUSH PRESS 45 Lbs
50 BACK EXT
50 WALL BALL 20/16
50 BURPEES
50 DBL UNDER (150)
FOR TIME
APRIL 2, 2010
"SPARK THIS"
FEET 2 BAR
KB SWING
PULLUPS
KBSP
SITUPS
LUNGES EACH LEG
20,15,10,5,5,10,15,20
FOE TIME
FEET 2 BAR
KB SWING
PULLUPS
KBSP
SITUPS
LUNGES EACH LEG
20,15,10,5,5,10,15,20
FOE TIME
APRIL 1, 2010
"A FOOL"
10 PUSH PRESS 95/65
10 BOX JUMPS
10 PUSH-UPS
10 SDHP
100M SRINT
6 ROUNDS
FOR TIME
THEN:
100 KTE,V-UPS,OR MB SIT-UPS
THEN:
MAX PULL-UPS
10 PUSH PRESS 95/65
10 BOX JUMPS
10 PUSH-UPS
10 SDHP
100M SRINT
6 ROUNDS
FOR TIME
THEN:
100 KTE,V-UPS,OR MB SIT-UPS
THEN:
MAX PULL-UPS
MARCH 31, 2010
"NO CRYING"
400M RUN
10 TWISTING BOX JUMPS
15 PUSHUPS
20 PULLUPS
400M RUN
10 DEADLIFT 185/105
15 STIFF LEG DEADLIFT 105/55
20 SQUATS W/KB 50/35
800M RUN
10 1ARM SUSPESSION CURLS
15 DB TRI EXTENION 45/25
20 DB CURLS 30/15
800M RUN
10 PULLUPS
15 TWISTING BOX JUMPS
20 PUSHUPS
400M RUN
10 SQUATS W/KB 50/35
15 DEADLIFT 185/105
20 STIFF LEG DEADLIFT 105/55
200M RUN
10 DB TRI EXTINSION 45/25
15 DB CURLS 30/15
20 1ARM SUSPESSION CURLS
100M SPRINT X 2
FOR TIME
400M RUN
10 TWISTING BOX JUMPS
15 PUSHUPS
20 PULLUPS
400M RUN
10 DEADLIFT 185/105
15 STIFF LEG DEADLIFT 105/55
20 SQUATS W/KB 50/35
800M RUN
10 1ARM SUSPESSION CURLS
15 DB TRI EXTENION 45/25
20 DB CURLS 30/15
800M RUN
10 PULLUPS
15 TWISTING BOX JUMPS
20 PUSHUPS
400M RUN
10 SQUATS W/KB 50/35
15 DEADLIFT 185/105
20 STIFF LEG DEADLIFT 105/55
200M RUN
10 DB TRI EXTINSION 45/25
15 DB CURLS 30/15
20 1ARM SUSPESSION CURLS
100M SPRINT X 2
FOR TIME
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