For Time:
800m Run (.50mi)
80 Air Squats
40 Push Ups
20 T2B
600m Run (.36mi)
80 Air Squats
40 Push Ups
20 T2B
400m Run (.24mi)
80 Air Squats
40 Push Ups
20 T2B
Thursday May 30th 2013
A)OLY
HP + HC + 2 + 2 x 3
HC + FS + 2 + 4 x 3
B)4RFT
7 Pull Ups
14 BJ (24/20)
HP + HC + 2 + 2 x 3
HC + FS + 2 + 4 x 3
B)4RFT
7 Pull Ups
14 BJ (24/20)
Monday May 27th 2013
A)RE3M5R Get as heavy as you can!
10/sd BB Front Rack Split Squats
B)12-1 For Time:
Americano's (32kg/24kg)
Box Jumps (40/36)
Med Ball Twists (20/14)
10/sd BB Front Rack Split Squats
B)12-1 For Time:
Americano's (32kg/24kg)
Box Jumps (40/36)
Med Ball Twists (20/14)
Friday May 24th 2013
A)4Rnds of:
Kettlebell Cleans x 7/sd
B)9 min Ladder (2,2,4,4,6,6,8,8,?,?)
Pull Ups
Thrusters (95/75)
Kettlebell Cleans x 7/sd
B)9 min Ladder (2,2,4,4,6,6,8,8,?,?)
Pull Ups
Thrusters (95/75)
Wednesday May 22nd 2013
A)RE2:30M12R
BB DL x 6 (315/220)
DBL Unders x 40
B)RB Int Shoulder Rotations + 8 x 3
Friday May 17th 2013
A)9RFT
9 Ring Dips
9 J.Lunges/sd
Once finished 9rnds finish with 40 wall balls (20/14)
B)RB Int Rot + 8 x 3
9 Ring Dips
9 J.Lunges/sd
Once finished 9rnds finish with 40 wall balls (20/14)
B)RB Int Rot + 8 x 3
Wednesday May 15th 2013
Fight Gone Bad
This whole workout is for reps. Spend 1min at each station then moving to the next with no rest. Once done the fifth station take 1min rest and repeat.
3 Rounds
Wall-ball (20/14)
SDHP (75/55)
This whole workout is for reps. Spend 1min at each station then moving to the next with no rest. Once done the fifth station take 1min rest and repeat.
3 Rounds
Wall-ball (20/14)
SDHP (75/55)
Box jump
(20”)
Push-press
(75/55)
Row
(Calories)
Monday May 13th 2013
Hi Everyone!
I hope you all had a great weekend! Just a reminder that we will be closed next Monday May 20th for Victoria Day. If you are scheduled on that day and would like to move your session to another please let me know. Gary
A)5Rnds
Tire Flips x 10
BB Push Jerk x 5
B)3RFT
700m Run (.42)
Box Jumps x 8 (36/32)
Wall Balls x 16 (20/14)
I hope you all had a great weekend! Just a reminder that we will be closed next Monday May 20th for Victoria Day. If you are scheduled on that day and would like to move your session to another please let me know. Gary
A)5Rnds
Tire Flips x 10
BB Push Jerk x 5
B)3RFT
700m Run (.42)
Box Jumps x 8 (36/32)
Wall Balls x 16 (20/14)
Friday May 10th 2013
A)2/500m Row Sprints (1:30 rest)
B)5 sets of 5
BB Back Squat
C)RE2M5R
KB Cleans x 5
T2B x 10
B)5 sets of 5
BB Back Squat
C)RE2M5R
KB Cleans x 5
T2B x 10
Wednesday May 8th 2013
Hey Everyone!
So we're finally able to get outside and enjoy the weather. Here's some stuff from yesterday's session in the sun.
Partner Workout For Time:
Partition the repititions any way that you want but you must complete an exercise before you start the next one.
100 Wall Balls
100 Kettlebell Swings (32/24)
100 Butterfly Sit Ups
100 Push Ups
75 Pull Ups
So we're finally able to get outside and enjoy the weather. Here's some stuff from yesterday's session in the sun.
Partner Workout For Time:
Partition the repititions any way that you want but you must complete an exercise before you start the next one.
100 Wall Balls
100 Kettlebell Swings (32/24)
100 Butterfly Sit Ups
100 Push Ups
75 Pull Ups
Tuesday May 7th 2013
Hey Guys!
We are getting the tires out today and their a bit dirty from the winter. Bring a T-shirt you dont mind destroying. Gary
A)600m Run Warm Up
B)5Rnds
Tire Flips x 10
Box Jumps x 10 (36/32)
C)5 RNDS
TRX Rows x 20
Double Unders x 30
D)3 sets
90 degree RB External Rotations
We are getting the tires out today and their a bit dirty from the winter. Bring a T-shirt you dont mind destroying. Gary
A)600m Run Warm Up
B)5Rnds
Tire Flips x 10
Box Jumps x 10 (36/32)
C)5 RNDS
TRX Rows x 20
Double Unders x 30
D)3 sets
90 degree RB External Rotations
Monday May 6th 2013
A)6Rnds of:
KB Snatch Lunges x 8/sd
1:30 Rest in between Sets
B)10-1 For Time:
Thrusters (135/95)
T2B
Bar Jump Burpees
KB Snatch Lunges x 8/sd
1:30 Rest in between Sets
B)10-1 For Time:
Thrusters (135/95)
T2B
Bar Jump Burpees
Friday May 3rd 2013
A)4 sets
5 Push Jerk
B)21-15-9 (Finish with 70 Rotating Planks)
Americanos (32/24)
T2B
5 Push Jerk
B)21-15-9 (Finish with 70 Rotating Planks)
Americanos (32/24)
T2B
Thursday May 2nd 2013
A) 6,4,4,2,2,1,1,1,4 Reps
BB DL
B)6RFT
16 Wall Balls (20/14)
16 DBL Unders
16 J.Lunges
BB DL
B)6RFT
16 Wall Balls (20/14)
16 DBL Unders
16 J.Lunges
Wednesday May 1st 2013
A)EMOM
BB HC x 8
B)10min AMRAP Ladder (1,1,1,2,2,2,3,3,3,4,4,4,5,5,5,6,6,6,?,?,?)
Box Jumps (24/20)
Burpees
KB Cleans (32/24)
BB HC x 8
B)10min AMRAP Ladder (1,1,1,2,2,2,3,3,3,4,4,4,5,5,5,6,6,6,?,?,?)
Box Jumps (24/20)
Burpees
KB Cleans (32/24)
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