JUNE 30, 2012

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 29, 2012

SKILL WORK
SQUAT CLEAN

JUNE 28, 2012

50 DBL UNDERS
30 WALLBALL 20/14
3 RDS FOR TME

JUNE 27, 2012

400M RUN
PULLUPS
THRUSTERS 95/65
21.15.9
FOR TIME

JUNE 26, 2012

1 ROPE CLIMB
10 HSPU
15 G2OH 135/95
15 MIN AMRAP

JUNE 25,2012

800M RUN
2 MIN RECOVERY
5 RDS

CHANGE DUE TO WEATHER
50 WALKING LUNGES
25 BURPEES
5 RDS FOR TIME

JUNE 22, 2012

3 WALL CLIMB
10 UP DOWNS
5 PARALLETTE PASS -THROUGHS
10 GRASSHOPPERS
20 MIN AMRAP

JUNE 21, 2012

POWER SNATCH 115/85
15,12,9,6,3
200M SPRINT AFTER EACH SET
FOR TIME


JUNE 20, 2012

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
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 19, 2012

50 DBL UNDERS
WALLBALL 20/16
BOX JUMPS 24/18
21.15.9
FINISH WITH
50 DBL UNDERS 

JUNE 18, 2012

PRESS 5. 3. 3. 1. 1
PUSH RESS 5. 3. 3. 1. 1
PUSH JERK 5. 3. 3. 1. 1

JUNE 15, 2012

1600M RUN (1 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 14, 2012

10 SDHP 95/65
10 BOX JUMPS 24/18
10 RDS FOR TIME

JUNE 13, 2012

"HELEN"
400M RUN
21 KB SWINGS 50/35
12 PULL UPS
3 RDS 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

JUNE 11, 2012

JT
HSPU
RING DIPS
PUSH UPS
21.15.9
FOR TIME

JUNE 9, 2012


"Hope"
Three rounds of:
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

JUNE 7, 2012

AIR SQUATS
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

JUNE 5, 2012

5 G2OH 135/95
10 T2B
12 MIN AMRAP

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

JUNE 2, 2012

200M WALKING LUNGES
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