Month: September 2013

SEPTEMBER’S MONDAY THEME: AMRAP MONDAYS 12 Min AMRAP 10 Burpees 25 Double Unders (75 Singles)   3 min rest   12 Min AMRAP 7 Deadlifts

http://youtu.be/Bc-0lFV1KWQ Skill:  Clean and Jerk 10 Cleans  (115/65) 10 Presses/Jerks (same) 20 Pull Ups  5 Clean and Jerks (115/65) 400 Meter Run  30 min cap 

As a partnership complete the following:   1000 Jump Ropes 500 Air Squats 250 Full Crunches 128 Burpees 64 Partner Clap Push Ups 1 mile

Skill: Snatch AMWAP – As much weight as possible You will have ten minutes to perform snatches. Multiply the weight used by the number of

Skill:  KB Squat Clean For Time 7 rounds of: 7 Push Presses (75/45) 7 KB Swings (45/25) 7 Box Over Burpees (20″) RECORD TIME then

Skill:  Back Squat 23 minutes of: 9 Front Squat (135/95) 9 Toes to Bar 11 Box Jumps (20″)   CMC:  Same as above but a

Bootcamp -2x at each spot 30:20 Rope Slam Sandbag KBS Farmer’s Walk Toes to Bar Tire Flip Burpee Pull Up Plank Hops Reverse Crunch TRX

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. For

Throw Back Thursday – we are revisiting old school workouts Original Date:  12/7/11 SKILL: Bentover Row The Timed Ladder 2 Min Plank 1 min 45

COMMON SNATCH MISTAKES. CLICK ME For Time Ladder 10-9-8-7-6-5-4-3-2-1 Snatch (95/55) Toes to Bar SDHP (95/55)