Month: October 2012

“Nate” AMRAP Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post results Source:

“AMRAP” 30 minutes of  10 KB Swings 10 Backward Lunges to Press (each Side) 20 Full Crunches 100 Jump Ropes  5 Burpees 1 Min Plank 

“Fran”   21-15-9 Thruster (95lb/65lb) Pull Ups   OR “Karen” 150 Wall Balls For Time  10 Minute Time Cap 

“300” For Time 20 Sprints (50 yards = 1) 40 Burpees 60 Squat to Upright Row (5olb KB/35lb) 80 Atomic Push Ups 100 Air Squats

“AMRAP” Sled Push (115lb) 40 Yards 10 Ring Dips 10 Toes to Bar 10 GHD Sit Ups Post Results 

“AMRAP” 15 minutes of 250 Meter Row 20 Toes to Bar 20 Full Crunches 20 Double Unders  Post Results 

“3RFT” 500 Meter Row 5 Ring Muscle Ups 10 Deadlifts (225/165) 2 Rope Climbs (15′) Post Results

“Bootcamp” Box Jump Rope Slam  Knees to Ball  Walking Overhead Lunge Dead Tread  Split Squat Jump  Dips Step Ups  Rope Pull Up/TRX Row   “AMRAP” 

“AMRAP” 30 minutes  50 Push Ups  50 Air Squats 50 Rows 200 Yard Run  (after every round increase the run by 200 yards) Post Results

“Bootcamp” Sledge Hammer Tire Flip  Rope Slam  Full Crunch Med Ball Slam  Banded Plank Jacks Squat Thrust w/Bicep Curl  Wall Ball  TRX Squat Jump  Burpees