Month: January 2013

“For Time” Ascending Ladder  1-2-3-4-5-6-7-8-9-10 Push Press KB Swing Front Squat    Then    “4RFT” 50 Double Unders/100 Singles 10 Lateral Bar Burpees 50 Mountain

“EMOM” Every Minute on the Minute Ladder 2 Muscle Ups, 2 Tire Flips  rest until the minute is up  3 MU, 3 Flips same  4

“Bootcamp” 3 Set Challenge Rope Slam Farmers Carry (70,50,45) Elliptical  Partner Med Ball Crunch Slam (12/10) Wall Ball (20/10) TRX Row Sledge Hammer Box Jumps

“For Time” Ascending Ladder 1-2-3-4-5-6-7-8-9-10 Push Press (115/75) KB Swing (70/55) Post Results