"QUALIFY THIS"
120 THRUSTERS 95/65
200M UNEVEN FARMERS WALK 70&50/50&35
200M RUN
120 BOX JUMPS 32/24
100M UNEVEN FARMERS WALK 70&50/50&35
100M RUN
120 PUSH PRESS 95/65
100M UNEVEN FARMERS WALK 70&50/50&35
100M RUN
120 GHD SIT=UPS
200M UNEVEN FARMERS WALK 70&50/50&35
200M RUN
DONE WITH TEAMS OF 3
ONLY 1 MEMBER WORKING AT A TIME
FARMERS WALK AND RUNS ARE TO BE DONE AS A TEAM
JULY 29, 2010
"PIZZA BOX"
G2OH
BALL SLAMS
10,8,6,4,2
THEN:
POWER CLEAN
LAT BOX JUMPS
10,8,6,4,2
THEN:
SNATCH
180 BALL SLAMS
10,8,6,4,2
FOR TIME
**EMOM 50M SPRINT***
ALL POWER MOVEMENTS WILL BE DONE AT 75%OF MAX
G2OH
BALL SLAMS
10,8,6,4,2
THEN:
POWER CLEAN
LAT BOX JUMPS
10,8,6,4,2
THEN:
SNATCH
180 BALL SLAMS
10,8,6,4,2
FOR TIME
**EMOM 50M SPRINT***
ALL POWER MOVEMENTS WILL BE DONE AT 75%OF MAX
JULY 28, 2010
400M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
FOR TIME
CINDY =
5 PULL-UPS
10 SIT-UPS
15 SQUATS
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
5 ROUNDS OF CINDY
400M RUN
FOR TIME
CINDY =
5 PULL-UPS
10 SIT-UPS
15 SQUATS
JULY 26, 2010
"MO LASS"
MUSCLE UPS
ROPE CLIMB (3,2,1)
WALLBALL 20/16
15,12,9
THEN:
BACK EXT
KNEES TO WRIST
BALL SLAMS 25/15
21,15,9
THEN:
DBL UNDER
BOX JUMPS 32/24
THRUSTERS 96/65
BURPEES
FOR TIME
45 MIN MAX
MUSCLE UPS
ROPE CLIMB (3,2,1)
WALLBALL 20/16
15,12,9
THEN:
BACK EXT
KNEES TO WRIST
BALL SLAMS 25/15
21,15,9
THEN:
DBL UNDER
BOX JUMPS 32/24
THRUSTERS 96/65
BURPEES
FOR TIME
45 MIN MAX
JULY 21, 2010
"RUNNING AGONY"
800M RUN
THEN:
25 SQUATS
20 LUNGES
15 SIT-UPS
10 TUCK JUMPS
5 BURPEES
800M RUN
3 ROUNDS
FOR TIME
800M RUN
THEN:
25 SQUATS
20 LUNGES
15 SIT-UPS
10 TUCK JUMPS
5 BURPEES
800M RUN
3 ROUNDS
FOR TIME
JULY 20, 2010
3 MUSCLE UPS
6 HSPU
9 V-UPS
10 MIN AMRAP
THEN:
BURPEE BREATHING LADDER
2 MIN AMRAP
THEN:
5 G2OH 115/75
7 BOX JUMP 24/18
9 MB OHS 25/20
10 MIN AMRAP
THEN:
BURPEE BREATHING LADDER
2 MIN AMRAP
6 HSPU
9 V-UPS
10 MIN AMRAP
THEN:
BURPEE BREATHING LADDER
2 MIN AMRAP
THEN:
5 G2OH 115/75
7 BOX JUMP 24/18
9 MB OHS 25/20
10 MIN AMRAP
THEN:
BURPEE BREATHING LADDER
2 MIN AMRAP
JULY 19, 2010
"DROP IN TENS"
SQUATS
KB SWINGS
PUSH-UPS
TUCK JUMPS
LUNGES
K2E
50,40,30 20,10
FOR TIME
40 MIN MAX
SQUATS
KB SWINGS
PUSH-UPS
TUCK JUMPS
LUNGES
K2E
50,40,30 20,10
FOR TIME
40 MIN MAX
JULY 16, 2010
"KB TRIP"
3 KB SNATCH L
6 KB CLEAN L
9 KB PRESS L
12 KB SWING L
12 BUS DRIVERS
12 KB SWING R
9 KB PRESS R
6 KB CLEAN R
3 KB SNATCH R
AMRAP IN 24 MIN
THEN:
F2B
SIT-UPS
10.9.8.7.6.5.4.3.2.1
L= LEFT SIDE
R= RIGHT SIDE
3 KB SNATCH L
6 KB CLEAN L
9 KB PRESS L
12 KB SWING L
12 BUS DRIVERS
12 KB SWING R
9 KB PRESS R
6 KB CLEAN R
3 KB SNATCH R
AMRAP IN 24 MIN
THEN:
F2B
SIT-UPS
10.9.8.7.6.5.4.3.2.1
L= LEFT SIDE
R= RIGHT SIDE
JULY 14, 2010
"RAIN STORM"
800M RUN
THEN:
KB SWINGS 50/35
WALL BALL 20/16
BALL SLAMS 25/15
BOX JUMPS 24/18
21,15,9
WITH A 400M RUN BETWEEN ROUNDS
FINISH WITH 800M RUN
FOR TIME
800M RUN
THEN:
KB SWINGS 50/35
WALL BALL 20/16
BALL SLAMS 25/15
BOX JUMPS 24/18
21,15,9
WITH A 400M RUN BETWEEN ROUNDS
FINISH WITH 800M RUN
FOR TIME
JULY 12, 2010
25 DBL UNDERS (75SINGLES)
20 TUCK JUMPS
15 KBSWING 50/25
15 KB SNATCH L 50/35
15 KB SNATCH R 5/35
10 LAT BURPEES (L&R=1)
10 OHS 135/95
3 ROUNDS
20 TUCK JUMPS
15 KBSWING 50/25
15 KB SNATCH L 50/35
15 KB SNATCH R 5/35
10 LAT BURPEES (L&R=1)
10 OHS 135/95
3 ROUNDS
JULY 9, 2010
WARM UP
10 PULL-UPS
10 SIT-UPS
10 SPLIT SQUATS
3 ROUNDS
THEN:
"MIKE"
200M RUN
20 OHS @95/65
20 BOX JUMPS
20 ELEVATED PUSH-UPS
20 RENEGADE ROWS
20 TUCK JUMPS
20 SQUATS
3 ROUNDS
FOR TIME
10 PULL-UPS
10 SIT-UPS
10 SPLIT SQUATS
3 ROUNDS
THEN:
"MIKE"
200M RUN
20 OHS @95/65
20 BOX JUMPS
20 ELEVATED PUSH-UPS
20 RENEGADE ROWS
20 TUCK JUMPS
20 SQUATS
3 ROUNDS
FOR TIME
JULY 8, 2010
WARM UP
TABATA JUMP ROPE 4 ROUNDS
"SCORE OR RECOVER"
HOLLOW ROCK - SITUPS
PLANKS - PUSHUPS
FLUTTER KICKS - SITUPS
SQUATS HOLD - SQUATS
LEG LIFTS - SITUPS
OH HOLD(HS HOLD) - OH PRESS (HSPU)
TABATA STYLE 8 ROUNDS EACH
20SEC WORK 10SEC RECOVER
SITUPS, PUSHUPS, SQUATS, PRESS
WILL BE DONE DURING RECOVERY PERIOD
FOR POINTS EACH REPS = 1 POINT
FINISH WITH 4 50M SPRINTS
TABATA JUMP ROPE 4 ROUNDS
"SCORE OR RECOVER"
HOLLOW ROCK - SITUPS
PLANKS - PUSHUPS
FLUTTER KICKS - SITUPS
SQUATS HOLD - SQUATS
LEG LIFTS - SITUPS
OH HOLD(HS HOLD) - OH PRESS (HSPU)
TABATA STYLE 8 ROUNDS EACH
20SEC WORK 10SEC RECOVER
SITUPS, PUSHUPS, SQUATS, PRESS
WILL BE DONE DURING RECOVERY PERIOD
FOR POINTS EACH REPS = 1 POINT
FINISH WITH 4 50M SPRINTS
JULY 7, 2010
200M RUN
10 PULLUPS
10 PUSHUPS
10 KB SWING 35/20
AMRAP IN 2OMIN
FINISH LAST ROUND THEN:
800M RUN
10 PULLUPS
10 PUSHUPS
10 KB SWING 35/20
AMRAP IN 2OMIN
FINISH LAST ROUND THEN:
800M RUN
JULY 5, 2010
"3 STAGE RAGE"
STAGE 1
THRUSTERS 95/65
C2B PULLUPS
10,9,8,7,6,5,4,3,2,1
STAGE 2
HANG CLEANS 95/65
BURPEES
10,9,8,7,6,5,4,3,2,1
STAGE 3
DEADLIFTS 135/105
BOX JUMPS
10,9,8,7,6,5,4,3,2,1
IN TEAMS OF 2
COMPLETE 1 MOVEMENT THAN SWITCH
EX. P1 10THRUSTER ,P2 10PU P1 9THRUSTER ,P2 9PU P1 8THRUSTER ,P2 8PU
DOWN TO P1 1THRUSTER ,P2 1PU
SWITCH MOVEMENT
P2 10THRUSTER ,P1 10PU, P2 9THRUSTER ,P1 9PU, P2 8THRUSTER ,P1 8PU
DOWN TO P2 1THRUSTER ,P1 1PU
STAGE 1
THRUSTERS 95/65
C2B PULLUPS
10,9,8,7,6,5,4,3,2,1
STAGE 2
HANG CLEANS 95/65
BURPEES
10,9,8,7,6,5,4,3,2,1
STAGE 3
DEADLIFTS 135/105
BOX JUMPS
10,9,8,7,6,5,4,3,2,1
IN TEAMS OF 2
COMPLETE 1 MOVEMENT THAN SWITCH
EX. P1 10THRUSTER ,P2 10PU P1 9THRUSTER ,P2 9PU P1 8THRUSTER ,P2 8PU
DOWN TO P1 1THRUSTER ,P2 1PU
SWITCH MOVEMENT
P2 10THRUSTER ,P1 10PU, P2 9THRUSTER ,P1 9PU, P2 8THRUSTER ,P1 8PU
DOWN TO P2 1THRUSTER ,P1 1PU
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