Month: May 2013

Performance AMRAP – 20 Minutes 10 Push Presses (135/95) 20 ATG Squats 30 Mountain Climbers (each leg =1)   Fitness AMRAP – 30 Minutes 10

Fitness Class 100 Hip Band Walks Run 400 meters 80 Full Crunches  Run 400 meters 60 Squat Jumps Run 400 meters 40 Full Lunges Each

Performance 3:45 Class Rope Slam Tire Flip  OHL Plank  Rower  WJR Banded Squats 30:30, 30:30, 30:30 Cash Out: 4 AMAP Jump Ropes   Fitness Class

PERFORMANCE 3:45 CLASS  Deck of Cards Skill: SDHP (KB) HRPU Burpees Dips SDHP w/KB Joker: 1 min Plank 20 Minutes   FITNESS CLASS “Burnt Lung”

PERFORMANCE 3:45 CLASS Partner 100 KB Swings Wall Balls  200 meter row while other person is working Cash out:  1000 Meter Partner Row    FITNESS

PERFORMANCE 3:45 CLASS Skill: KB Thruster  15 Full Crunches 10 Box Jumps  AMAP KB Thrusters with remaining time  3 min on the clock  2 min

50 Jump Ropes 10 Full Crunches 40 Jump Ropes 10 Full Crunches 30 Jump Ropes 10 Full Crunches 20 Jump Ropes 10 Full Crunches 10

Rope Slam  TRX Row Burpee Curl to Press PVC Dips Plank Rower HRPU Tire Flip  3 rounds  30:30, 30:20, 30:30 

Bear Crawls (length of 4 mats) Crunch to Wall Ball (20/12) Renegade Push Ups OHWL (45/25) Squat Jumps =1 round 3 rounds  1 min rest

200 Weighed Jump Ropes 100 Thrusters (95/65) 100 Shoot Throughs (no dip or push up) 100 Plate Burpees ****While one person is chipping away at