"4 QUARTER DRILL"
6 HANGING POWER CLEAN 135/95
3 BURPEES
AMRAP IN 6MIN
6 DEADLIFTS 135/95
3 BOX JUMPS 24/18
AMRAP IN 6MIN
6 SQUAT CLEANS 135/95
3 HSPU
AMRAP IN 6MIN
MAX DBLUNDER
10 SITUPS ONCE YOU BRAKE ON DBL UNDER
6MIN
OCTOBER 27, 2010
"PULL MY THRUSTER"
200M BACKWARDS RUN
30 C2B PULL-UPS
400M RUN
30 THRUSTERS 95/65
800M RUN
30 THRUSTERS 95/65
400M RUN
30 C2B PULL-UPS
200M BACKWARDS RUN
FOR TIME
200M BACKWARDS RUN
30 C2B PULL-UPS
400M RUN
30 THRUSTERS 95/65
800M RUN
30 THRUSTERS 95/65
400M RUN
30 C2B PULL-UPS
200M BACKWARDS RUN
FOR TIME
OCTOBER 26, 2010
KBSP 50/35 20,15,10
BOX JUMPS 32/24 15,10,20
PULL UPS 10,20,15
30 SEC LAT. JUMPS
EACH ROUND DO A SET OF SUICIDE (10M,20M,30M,40M)
FOR TIME
BOX JUMPS 32/24 15,10,20
PULL UPS 10,20,15
30 SEC LAT. JUMPS
EACH ROUND DO A SET OF SUICIDE (10M,20M,30M,40M)
FOR TIME
OCTOBER 25, 2010
"SIGNAL SEVEN"
THRUSTERS
1-1-1-1-1
THEN:
THRUSTERS 135/95
MUSCLE UPS
12-9-6-3
THEN:
DBL UNDERS
KTE
20-15-10-5
FOR TIME
THRUSTERS
1-1-1-1-1
THEN:
THRUSTERS 135/95
MUSCLE UPS
12-9-6-3
THEN:
DBL UNDERS
KTE
20-15-10-5
FOR TIME
OCTOBER 23, 2010
“The Filthy Fifty”
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
50 Box Jumps , 24"
50 Jumping Pull-Ups
50 Kb Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees To Elbows
50 Push Press, 45 Lbs
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Under
For Time
OCTOBER 21, 2010
"TABATA CORE “
SQUATS
PLANKS
FLUTTER KICKS
STEP UPS
BUS DRIVERS
MOUNTAIN CLIMBERS
20 SEC WORK
10 SEC RECOVERY
8 ROUNDS EACH MOVEMENT
SQUATS
PLANKS
FLUTTER KICKS
STEP UPS
BUS DRIVERS
MOUNTAIN CLIMBERS
20 SEC WORK
10 SEC RECOVERY
8 ROUNDS EACH MOVEMENT
OCTOBER 20, 2010
"F!@K WOD"
15 BOX JUMPS 32/24
20 WALL BALL
25 KB PUSH UPS
30 OH LUNGES 45/25
200M UNEVEN CARRY 50&70/35&20
4 ROUNDS FOR TIME
(Every Two mins a excersise is called out with reps.)
15 BOX JUMPS 32/24
20 WALL BALL
25 KB PUSH UPS
30 OH LUNGES 45/25
200M UNEVEN CARRY 50&70/35&20
4 ROUNDS FOR TIME
(Every Two mins a excersise is called out with reps.)
OCTOBER 19, 2010
SQUAT CLEANS 105/75
10,8,6,4,2
(START @105 & INCREASE)
THEN:
"PYRAMID DOUBLE HELEN"
1200M RUN
63 KB SWING 50/35
36 PULL UPS
800M RUN
42 KB SWING 50/35
24 PULL UPS
400M RUN
21 KB SWING 50/35
12 PULL UPS
FOR TIME
10,8,6,4,2
(START @105 & INCREASE)
THEN:
"PYRAMID DOUBLE HELEN"
1200M RUN
63 KB SWING 50/35
36 PULL UPS
800M RUN
42 KB SWING 50/35
24 PULL UPS
400M RUN
21 KB SWING 50/35
12 PULL UPS
FOR TIME
OCTOBER 18, 2010
"BAGER BAIT"
HANGING POWER CLEAN
1.1.1.1.1
THEN:
15 HANGING POWER CLEAN 135/95
15 BURPEE BALL SLAM 25/15
15 KB SWINGS 70/50
SPRINT 100M(1) 200M(3) 400M(3)
3 ROUNDS FOR TIME
HANGING POWER CLEAN
1.1.1.1.1
THEN:
15 HANGING POWER CLEAN 135/95
15 BURPEE BALL SLAM 25/15
15 KB SWINGS 70/50
SPRINT 100M(1) 200M(3) 400M(3)
3 ROUNDS FOR TIME
OCTOBER 16, 2010
"THE MOVERS"
20 BURPEES EACH PERSON
THEN:
AS A TEAM CARRY 100LB PER PERSON
FOR 200M
SPLIT BETWEEN THE TEAM SO EACH TEAM
ONLY HAS TO MAKE LEAST AMOUNT OF TRIP POSSIBLE
THEN:
3 MUSCLE UPS
5 BOX JUMP 32/24
3 G2OH 135/95
5 WALL BALL 20/16
3 PUSH PRESS 135/95
5 BALL SLAM 25/15
3 DEADLIFT 135/95
5 KTE
3 SQUAT CLEANS 135/95
5 KB SWINGS 70/50
EACH = 1 POINT
5 INVERTED BURPEES
5 BARBELL BURPEES
2 ROPE CLIMBS
EACH =5 POINTS
FOR A TOTAL OF 50 POINTS
ALL MOVEMENTS MUST BE DONE AT LEAST ONCE
MUST BE DONE IN 25 MIN
20 BURPEES EACH PERSON
THEN:
AS A TEAM CARRY 100LB PER PERSON
FOR 200M
SPLIT BETWEEN THE TEAM SO EACH TEAM
ONLY HAS TO MAKE LEAST AMOUNT OF TRIP POSSIBLE
THEN:
3 MUSCLE UPS
5 BOX JUMP 32/24
3 G2OH 135/95
5 WALL BALL 20/16
3 PUSH PRESS 135/95
5 BALL SLAM 25/15
3 DEADLIFT 135/95
5 KTE
3 SQUAT CLEANS 135/95
5 KB SWINGS 70/50
EACH = 1 POINT
5 INVERTED BURPEES
5 BARBELL BURPEES
2 ROPE CLIMBS
EACH =5 POINTS
FOR A TOTAL OF 50 POINTS
ALL MOVEMENTS MUST BE DONE AT LEAST ONCE
MUST BE DONE IN 25 MIN
OCTOBER 15, 2010
"4MIN SPREAD"
BATTLE ROPE / PLANKS
SLEDGE HAMMER / HS HOLD
TIRE FLIP JUMP IN/OUT
SLED DRAG / SLED PUSH 90/45
MB TOSS OVER HEAD 25/15
BOX HURDLES (6 BOXES) / SQUAT HOLD
MB CHEST PASS (6 BALLS)
AMRAP IN 4 MIN AT EACH MOVEMENT
TEAMS OF 2
BATTLE ROPE / PLANKS
SLEDGE HAMMER / HS HOLD
TIRE FLIP JUMP IN/OUT
SLED DRAG / SLED PUSH 90/45
MB TOSS OVER HEAD 25/15
BOX HURDLES (6 BOXES) / SQUAT HOLD
MB CHEST PASS (6 BALLS)
AMRAP IN 4 MIN AT EACH MOVEMENT
TEAMS OF 2
OCTOBER 14 2010
200 m run
21 pullups
21 lunges
21 squat jumps
200 m run
15 pullups
15 lunges
15 squat jumps
200 m run
9 pullups
9 lunges
9 squat jumps
200 m run
21 hspu
21 situps
21 ring pushups
200 m run
15 hspu
15 situps
15 ring pushups
200 m run
9 hspu
9 situps
9 ring pushups
200 m run
21 pullups
21 lunges
21 squat jumps
200 m run
15 pullups
15 lunges
15 squat jumps
200 m run
9 pullups
9 lunges
9 squat jumps
200 m run
21 hspu
21 situps
21 ring pushups
200 m run
15 hspu
15 situps
15 ring pushups
200 m run
9 hspu
9 situps
9 ring pushups
200 m run
OCTOBER 13 2010
FRONT SQUAT
10,10,8,8,6,6 (INCREASING lbs per set)
Then:
40 yd sprint. X2
FlOOR PRESS 15 @ 135lbs BB/ 50lbs KB
WALL BALL 20
BOX JUMPS 25 32"/24"
4 ROUNDS
10,10,8,8,6,6 (INCREASING lbs per set)
Then:
40 yd sprint. X2
FlOOR PRESS 15 @ 135lbs BB/ 50lbs KB
WALL BALL 20
BOX JUMPS 25 32"/24"
4 ROUNDS
OCTOBER 12, 2010
FRONT SQUATS
1.1.1.1.1
THEN:
"DIRTY DRAWLS"
7 MUSCLE UP
25 DBL UNDER
10 SQUAT CLEANS 155/115
20 BRUPEES
5 MUSCLE UP
50 DBL UNDER
15 G2OH 135/95
15 BRUPEES
3 MUSCLE UP
75 DBL UNDER
20 THRUSTERS 95/75
10 BRUPEES
FOR TIME
1.1.1.1.1
THEN:
"DIRTY DRAWLS"
7 MUSCLE UP
25 DBL UNDER
10 SQUAT CLEANS 155/115
20 BRUPEES
5 MUSCLE UP
50 DBL UNDER
15 G2OH 135/95
15 BRUPEES
3 MUSCLE UP
75 DBL UNDER
20 THRUSTERS 95/75
10 BRUPEES
FOR TIME
OCTOBER 11, 2010
"TUCK YOUR SHIRT IN"
10 PULL UPS
20 SQUAT 35/20 KB OH 10L/10R
10 KB SWING 70/50
20 WALL BALL 20/16
10 BALL SLAM 50/25
20 PUSH UP HANDS OFF THE GROUND AT THE BOTTOM
10 KTE
20 BERPEE
4 ROUNDS FOR TIME
25MIN MAX
10 PULL UPS
20 SQUAT 35/20 KB OH 10L/10R
10 KB SWING 70/50
20 WALL BALL 20/16
10 BALL SLAM 50/25
20 PUSH UP HANDS OFF THE GROUND AT THE BOTTOM
10 KTE
20 BERPEE
4 ROUNDS FOR TIME
25MIN MAX
OCTOBER 9, 2010
"PARTNER OVER HEAD"
G2OH 95/65
AMRAP IN 12 MINS
2 BURPEES
EMOM
1 PERSON WORKING ON G2OH AT A TIME
WHEN THE BAR IS PUT DOWN DO
5 BOX JUMP 32/24
WHILE THE OTHER PERSON WORKS ON G2OH
RECOVER 1MIN
THEN:
G2OH 135/95
AMRAP IN 5PM MINS
1 BURPEE EMON
1PERSON WORKING ON G2OH AT A TIME
WHEN THE BAR IS PUT DOWN DO
2 BURPEE PULL UP
WHILE THE OTHER PERSON WORKS ON G2OH
RECOVER 1MIN
THEN:
G2OH
1, 1, 1, 1, 1
EACH PERSON
MAX WEIGHT IN 5 MINS
G2OH 95/65
AMRAP IN 12 MINS
2 BURPEES
EMOM
1 PERSON WORKING ON G2OH AT A TIME
WHEN THE BAR IS PUT DOWN DO
5 BOX JUMP 32/24
WHILE THE OTHER PERSON WORKS ON G2OH
RECOVER 1MIN
THEN:
G2OH 135/95
AMRAP IN 5PM MINS
1 BURPEE EMON
1PERSON WORKING ON G2OH AT A TIME
WHEN THE BAR IS PUT DOWN DO
2 BURPEE PULL UP
WHILE THE OTHER PERSON WORKS ON G2OH
RECOVER 1MIN
THEN:
G2OH
1, 1, 1, 1, 1
EACH PERSON
MAX WEIGHT IN 5 MINS
OCTOBER 8, 2010
"CINDY"
5 PULL UP
10 PUSH UP
15 SQUATS
AMRAP IN 20MIN
OR
"MARY"
5 HSPU
10 1-LEGGED SQUATS ALTERNATING
15 PULL UP
AMRAP IN 20MIN
5 PULL UP
10 PUSH UP
15 SQUATS
AMRAP IN 20MIN
OR
"MARY"
5 HSPU
10 1-LEGGED SQUATS ALTERNATING
15 PULL UP
AMRAP IN 20MIN
OCTOBER 7, 2010
20 KNEES TO CHEST
10 KB SNATCH (L)50/35
10 ROLLING STAND UP
10 KB SNATCH (R)50/35
20 DBL UNDERS
7 ROUNDS FOR TIME
10 KB SNATCH (L)50/35
10 ROLLING STAND UP
10 KB SNATCH (R)50/35
20 DBL UNDERS
7 ROUNDS FOR TIME
OCTOBER 6, 2010
B. B. COMPLEX
6 x DEADLIFT
6 x ROW
6 x CLEAN
6 x PUSH PRESS
6 x FRONT SQUAT
6 x PUSH-UP ON THE BAR
3@ 65LB 3@ 85LB 3@ 105LB
PERFORM EACH SET OF THREE WITHOUT LETTING GO OF THE BAR
PENALTY IS 5 BURPEES
1 MIN REST BETWEEN SERIES
THEN:
5 MIN RECOVERY
THEN:
KB SWINGS 50/35
KTE
*,21,*,15,*,9,*
* = 100M SPRINT
6 x DEADLIFT
6 x ROW
6 x CLEAN
6 x PUSH PRESS
6 x FRONT SQUAT
6 x PUSH-UP ON THE BAR
3@ 65LB 3@ 85LB 3@ 105LB
PERFORM EACH SET OF THREE WITHOUT LETTING GO OF THE BAR
PENALTY IS 5 BURPEES
1 MIN REST BETWEEN SERIES
THEN:
5 MIN RECOVERY
THEN:
KB SWINGS 50/35
KTE
*,21,*,15,*,9,*
* = 100M SPRINT
OCTOBER 5, 2010
"ALOT OF SUCK"
800m RUN
10 BURPEES
20 WALLBALL
400m RUN
20 BURPEES
30 WALLBALL
200m RUN
30 BURPEES
200m RUN
30 WALLBALL
20 BURPEES
400m RUN
20 WALLBALL
10 BURPEES
800m RUN
FOR TIME
800m RUN
10 BURPEES
20 WALLBALL
400m RUN
20 BURPEES
30 WALLBALL
200m RUN
30 BURPEES
200m RUN
30 WALLBALL
20 BURPEES
400m RUN
20 WALLBALL
10 BURPEES
800m RUN
FOR TIME
OCTOBER 4, 2010
SNATCH 3, 3, 1, 1, 1
CLEAN & JERK 3, 3, 1, 1, 1
THEN:
6 SQUAT CLEANS 55KG/30KG
12 PULL UPS
24 DBL UNDERSTAND
AMRAP IN 10MIN
CLEAN & JERK 3, 3, 1, 1, 1
THEN:
6 SQUAT CLEANS 55KG/30KG
12 PULL UPS
24 DBL UNDERSTAND
AMRAP IN 10MIN
OCTOBER 2, 2010
BURPEE BOX JUMP 32/24
THRUSTERS 95/65
LAT BALL SLAM 25/15
OH ROTATION 25/10
DBL UNDER
1MIN MAX REPS EACH MOVEMENT
1MIN RECOVERY
3 ROUNDS
THRUSTERS 95/65
LAT BALL SLAM 25/15
OH ROTATION 25/10
DBL UNDER
1MIN MAX REPS EACH MOVEMENT
1MIN RECOVERY
3 ROUNDS
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