800M RUN WITH PLATE 45/25
100 KB SWINGS 50/35
400M RUN WITH PLATE 45/25
100 BOX JUMPS 24/18
400M RUN WITH PLATE 45/25
100 THRUSTERS 95/65
400M RUN WITH PLATE 45/25
100 BURPEES
800M RUN WITH PLATE 45/25
FOR TIME
TEAMS OF 2
JUNE 25,2012
800M RUN
2 MIN RECOVERY
5 RDS
CHANGE DUE TO WEATHER
50 WALKING LUNGES
25 BURPEES
5 RDS FOR TIME
2 MIN RECOVERY
5 RDS
CHANGE DUE TO WEATHER
50 WALKING LUNGES
25 BURPEES
5 RDS FOR TIME
JUNE 20, 2012
5 MIN
400M RUN
WITH REMAINING TIME
10 KBSP 50/35
10 SIT UPS
AMRAP
THEN
400M RUN
WITH REMAINING TIME
10 KBSP 50/35
10 SIT UPS
AMRAP
THEN
5 MIN
400M RUN
WITH REMAINING TIME
10 FRONT SQUATS 95/65
10 T2B
AMRAP
THEN
5 MIN
400M RUN
WITH REMAINING TIME
10 KBSP 50/35
10 SIT UPS
AMRAP
THEN
5 MIN
400M RUN
WITH REMAINING TIME
10 FRONT SQUATS 95/65
10 T2B
AMRAP
WITH 1 MIN RECOVERY BETWEEN
JUNE 15, 2012
1600M RUN (1 MILE)
150 DBL UNDERS
50 BURPEES
800M RUN (1/2 MILE)
150 DBL UNDERS
50 BURPEES
800M RUN (1/2 MILE)
100 DBL UNDERS
35 BURPEES
400M RUN (1/4 MILE)
50 DBL UNDERS
20 BURPEES
FOR TIME
JUNE 12, 2012
3 BARBELL COMPLEX 155/105
200M RUN
15 MIN AMRAP
1 COMPLEX =
1 POWER CLEAN
1 FRONT SQUAT
1 SQUAT CLEAN
200M RUN
15 MIN AMRAP
1 COMPLEX =
1 POWER CLEAN
1 FRONT SQUAT
1 SQUAT CLEAN
JUNE 9, 2012
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
JUNE 8, 2012
"DEATH BY THRUSTERS AND THEN SOME"
THRUSTERS 115/85
WITH A CONTINUOUSLY RUNNING CLOCK DO
1 THRUSTER THE 1ST MIN
2 THRUSTER THE 2ND MIN
3 THRUSTER THE 3RD MIN
UNTIL YOU ARE UNABLE TO COMPLETE THE
NUMBER A REPS IN A MIN
THEN WORK YOUR WAY BACK DOWN
THRUSTERS 115/85
WITH A CONTINUOUSLY RUNNING CLOCK DO
1 THRUSTER THE 1ST MIN
2 THRUSTER THE 2ND MIN
3 THRUSTER THE 3RD MIN
UNTIL YOU ARE UNABLE TO COMPLETE THE
NUMBER A REPS IN A MIN
THEN WORK YOUR WAY BACK DOWN
JUNE 7, 2012
AIR SQUATS
200M SPRINT
30.20.10
5 MIN RECOVERY
THEN
"ANNIE"
DBL UNDERS
SIT UPS
50.40.30.20.10
200M SPRINT
30.20.10
5 MIN RECOVERY
THEN
"ANNIE"
DBL UNDERS
SIT UPS
50.40.30.20.10
JUNE 6, 2012
5 DEADLIFTS 315/245
7 BURPEE BOX JUMPS 30/24
9 CLAPPING PUSH UPS
25 DBL UNDERS
3 RDS FOR TIME
7 BURPEE BOX JUMPS 30/24
9 CLAPPING PUSH UPS
25 DBL UNDERS
3 RDS FOR TIME
JUNE 4, 2012
800M RUN
2 MIN RECOVERY
400M SPRINT
2 MIN RECOVERY
200M SPRINT X 2
1 MIN RECOVERY BETWEEN
100M SPRINT X 4
30 SEC RECOVERY
THEN FINISH WITH
800M RUN
2 MIN RECOVERY
400M SPRINT
2 MIN RECOVERY
200M SPRINT X 2
1 MIN RECOVERY BETWEEN
100M SPRINT X 4
30 SEC RECOVERY
THEN FINISH WITH
800M RUN
JUNE 2, 2012
200M WALKING LUNGES
100 THRUSTERS
100 THRUSTERS
200M WALKING LUNGES
100 BENCH PRESS
200M WALKING LUNGES
100 KTE
200M WALKING LUNGES
100 BOX JUMPS
200M WALKING LUNGES
100 PRESS
200M WALKING LUNGES
IN TEAMS OF 2 WITH A 45/35LB BAR
20 BUPREES IF THE BAR IS PUT DOWN AT ANYTIME
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