JANUARY 28, 2011

"BALLS OUT"
10 SDHP 95/65
15BALL SLAMS 25/15
6 MIN AMRAP
THEN:
10 THRUSTERS 95/65
15 BALL SLAMS 25/15
6 MIN AMRAP
THEN:
10 BALL SLAM 25/15
15 GHD SIT UPS
6 MIN AMRAP
THEN:
DBL UNDER
2 MIN AMRAP

JANUARY 27, 2011

40 DBL UNDERS
30 BOX JUMPS 24/20
25 SIT UPS
20 THRUSTERS 75/45
15 V UPS
10 BURPEES
4 RDS FOR TIME

JANUARY 26, 2011

"EVA"
800M RUN
30 KB SWINGS 70/50
30 PULL UPS
5 RDS FOR TIME

JANUARY 25, 2011

'TORNADO"
5 HSPU
5 BOX JUMPS 32/24
10 DEADLIFT 135/95 or OHS 95/65
10 C2B PULL UPS
20 DBL UNDERS UNBROKEN
7 RDS FOR TIME
35 MIN MAX

JANUARY 24, 2011

"THE ALPHA LION"
3 MUSCLE UPS
6 PUSH UPS
9 SQUAT JUMPS
12 MIN AMRAP
THEN:
10 LUNGES 25/15 DB
THRUSTERS 25/15 DB
1,2,3,4,5,6,7,8,9,10, ETC.
50M SPRINT
12 MIN AMRAP

JANUARY 22, 2011

"KB IS BACK"
KB SWING
KB SNATCH
BUS DRIVERS
SIT UPS W/ KB
KBSP
24 * 16 * 8 *
* = 50 DBL UNDERS OR 200M SPRINT
ALL DONE WITH 50/35
FOR TIME

JANUARY 20, 2011

"BARS ARE IN"
DEADLIFT 185/115
CLEANS 185/115
PUSH PRESS 185/115
6,6,4,4,2
T2B
10,10,8,8,6
DBL UNDERS
50,40,30,20,10
FOR TIME

JANUARY 19, 2011

“MURPH”
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 SQUATS
1 MILE RUN
FOR TIME

jANUARY 18, 2011

“POODS AND BALLS”
30 KB SWINGS 50/35
25 WALL BALL 20/12
20 PULL UPS
3 RFT

JANUARY 17, 2011

“50 DOWN BY 2”
200 WALL BALL 20/16
150 BURPEES
100 MAN-MAKERS
50 BOX JUMPS 32/24
FOR TIME
IN TEAMS OF 2

JANUARY 15, 2011

“CHIPPER TRAINER”
25 LUNGES EACH LEG
20 PULL UPS
50 BOX JUMPS 24/18
20 DBL UNDERS
25 RING DIPS
20 K2E
30 KB SWINGS 50/35
30 SIT UPS
20 HANG SQUAT CLEAN 95/65
25 BACK EXT
30 WALL BALL 20/16
30 DBL UNDERS
3 ROPE CLIMB
FOR TIME

JANUARY 14, 2011

"Nasty Girls"
50 SQUATS
7 MUSCLE UPS
10 HANG POWER CLEANS 135/95
3 RFT

JANUARY 13, 2011

“BREAKS OVER”
AMRAP IN 6MINS
3 SQUAT CLEANS 185/115
6 HSPU
2MIN RECOVER
AMRAP IN 6MINS
3 G2OH 185/115
6 STRICT PULL UPS
2MIN RECOVER
AMRAP IN 6MINS
3 DEADLIFTS 185/115
6 BURPEES
2MIN RECOVER
100 DBL UNDERS

JANUARY 12, 2011

"CFU 30/30"
400M RUN
30 WALL BALL
30 SIT UPS
400M RUN
30 KB SWINGS 50/35
30 SQUATS
400M RUN
30 PULL UPS
400M RUN
30 PULL UPS
400M RUN
30 SQUATS
30 KB SWINGS 50/35
400M RUN
30 SIT UPS
30 WALL BALL
400M RUN
FOR TIME

JANUARY 11, 2011

"FRAN"
THRUSTERS 95/65
PULL UPS
21.15.9
FOR TIME

JANUARY 10, 2011

“TOUCHDOWN”
7 PUSH PRESS 95/65
14 LUNGES 95/65 (7 each leg)
7 PUSH UPS
14 SQUATS
7 BURPEES
14 SIT UPS
7 RFT

JANUARY 8, 2011

“IT HURTS SO GOOD”
30 BURPEE-CLAP PUSH UPS/LONG JUMPS
100 OH WALKING LUNGES 45/25 PLATE
400M RUN
4 RFT
TEAMS OF 2

JANUARY 7, 2011

“MARY”
5 HSPU
10 ONE-LEG SQUATS
15 PULL UPS
AMRAP IN 20 MINS
OR
"RANKEL"
6 DEADLIFTS 225/135
7 BURPEE PULL UPS
10 KB SWINGS 70/50
200M RUN
AMRAP IN 20 MINS

JANUARY 6, 2011

“COUP DE GRACE”
THRUSTERS 45 0R 25/15
BALL SLAMS 25/20
KB SWINGS 35/25
PRESS 45 OR 25/15
DBL UNDERS
RECOVER
1 MIN AMRAP EACH MOVEMENT
4 ROUNDS

JANUARY 5, 2011

“DOUBLE PYRAMID”
800M RUN
60 SIT UPS
60 DBL UNDERS
50 BOX JUMPS 24/20"
50 DBL UNDERS
40 PULL UPS
40 DBL UNDERS
30 RING DIPS
30 DBL UNDERS
20 DEADLIFTS (185# / 115#)
20 DBL UNDERS
10 PISTOLS (5 EACH)
10 DBL UNDERS
5 HSPU
5 DBL UNDERS
800M RUN

JANUARY 4, 2011

“SWINGIN' BALLS”
25 WALL BALL 20/16
20 KB SWINGS 50/35
15 JUMPING BALL SLAMS 25/20
20 KB SWINGS 70/50
25 BURPEES
20 KB SWINGS 70/50
15 JUMPING BALL SLAMS 25/20
20 KB SWINGS 50/35
25 WALL BALL 20/16
5 MIN RECOVERY
THEN:
DEADLIFTS 275/185
BURPEE BOX JUMPS 30/24"
15-10-5

JANUARY 3, 2011

"MED BALL DROP"
400M RUN
MB PUSH-UPS
MB SQUAT JUMPS
MB BALL SLAMS
1,1,1,2,2,2,3,3,3,...15,15,15
IN TEAMS OF 2
WHILE P1 IS RUNNING
P2 WILL PERFORM MOVEMENTS ABOVE
START 1REP EACH,2REPS EACH UNTIL P1 IS DONE
SWITCH AND CONTINUE FOR 30 MIN