Month: October 2013

Burpees (everyone) Atomic Push Up Rope Jumping Jacks Toes to Rings DB Thruster TRX Row SSJ Shoot Throughs Weighted Jump Rope Burpees (everyone) 30:30, 30:20, 30:20, 20:20

Skill: OHS 6RFT of: 15 Wall Balls (20/14) 12 KB Swings (70/45) 9 OHS (115/65) 30 min cap Redone On: 4.7.15 Redone On: 6.30.14

3RM: Your choice:  5-5-3-3-3   Skill: Double Unders 4RFT of: 400 Meter Run (3 there backs to concrete) 15 Box Facing Burpees 10 Thrusters (135/95) 100 D.U (200 Singles)   30 min cap 

15 minutes of: Partner 100 100 Weighted Crunches 100 Pass Betweens 100 Left Arm Reverse Crunch 100 Right Arm Reverse Crunch One partner is doing shoot throughs while the other person is working on the exercises.  When person A is done with 20 Shoot throughs they will switch.  Person B should pick up where person […]

3 Minutes of: 3 Power cleans (135/95) 6 Push Ups 9 Air Squats 1 Min rest repeat 4 more times start from zero each round 5 rounds total 5 different max round numbers

Partner Bootcamp Challenge Glider^ Ball Slams* Rope Slam (White Only)* Tire Flip* Squat Jumps^ Toes to Bar^ Burpees^ Hip Band Walks^ Each person will be at each station twice before rotating. 30:30,30:30 10 second transition to the next station. *One person will be working while the other person is resting.  ONCE the buzzer sounds the […]

Skill:  OHS 20 Minute Partner AMRAP 10 Wall Balls (20/14) 10 Pull Ups 10 Box Jumps (20”) One person is working on the AMRAP as the other person is working on accumulating 40 full crunches.  Once 40 crunches are achieved switch.  The partners should continue where the other person left off on the AMRAP.  

3RM: Push Press-5-5-3-3-3   SKILL: PUSH JERK     25 Min AMRAP of 10 Left Arm KB Thruster (55/35) 21 KB Swings (55/35) 13 HRPU 10 Right Arm KB Thruster  21 KB Swings   13 HRPU 20 Goblet Squat (55/35) (FB= Pistols no weight)  1 Min Rest   

Sled Push Bear Crawl Weighted Jump Rope Lunge to Press Burpee Atomic Push Up Plank Hop TRX Row Rower KB Thruster Sumo Squat 2x at each station RD 1: 30:30 RD 2: 30:20

2 Min Scissor Warm Up AMAP – 3 minutes at each station Weighted Crunches Pass Betweens Shoot Thrus (2 for 1) Close Grip Pull Ups Curl to Press 2 min plank 1 min rest Repeat

Video: How to fix an early arm bend on the clean. Skill: Clean and Jerk  25 Min AMRAP of  3, 6, 9, 12, … Clean & Jerk (135/95) Toes to bar  SDHP At the end of each round run one – 400 Meter Run (3 there backs to the Auto Body Parking Lot)

Rope Slam  Glider Plank  Shoot Throughs Burpee KB Swing (2 for 1) KB Push Press  60:30  3 rounds 

150 Wall Balls (20/14) 75 Double Unders (225 singles) 50 Full Crunches 75 Double Unders (225 singles) 150 Air Squats   Athletes that did the workout today and 6.25.13 Donna: Went from 32:30 to 26:53 (6# to 10# increase as well) Marlene: Went from 26:57 to 20:54 (same weight) Pete: Went from 31:54 to 30:40 […]

3RM: Deadift5-5-3-3-3        5 Min AMRAP  5 DL 255/185 7 HRPU 9 SSJ (2 for 1)   3 min rest   10 Min AMRAP  5 Push Press  165/95 7 HRPU  9 SSJ    3 min rest    5 min AMRAP  5 Snatches 75/55 7 HRPU 9 SSJ 

Slam Ball Sled Push Burpee SDHP Curl to Press G2O Tire Flip Ring Dips TRX Row SJ HRPU OHL 2x at each station 30:30. 30:20

2 Min Scissor Warm Up For Time Ladder 10-9-8-7-6-5-6-7-8-9-10 Weighted Crunches Pass Betweens Reverse Crunch Left Hand Reverse Crunch Right Hand  20 Bicep Curls  20 Dips  30 min cap 

Skill: Squat Clean 27 Box Jumps (20”) 20 Burpees 11 Squat Cleans (145/105) 30 min   

Rope Slam Squat Thrust to Press Tire Flip  Rower  KB Swing Hip Band Walk  Farmers Carry  Weighted Jump Rope Sled Push  Banded Plank Jack  Glider 2x at each station  30:20, 30:20

Benchmark Tuesday KEVIN – 10 RFT 10 Chest to Bar Pull Ups/Toes to Bar 10 Snatches (75/55) 10 Wall Balls (20/14) Redone on: 2.26.15 Redone on: 6.26.14

10 Minutes to find your 3RM Front Squat 5-5-3-3-3   2 min rest    5RFT of  15 Deadlifts (at your 3RM Front Squat Weight) 50 Double Unders (150 Singles) 10 Left Arm Kettlebell Push Presses (50/30)  50 Double Unders (150 Singles) 10 Right Arm Kettlebell Push Presses (50/30) 15 Goblet Squats (50/30)   30 min cap  […]

Sled Push HRPU Hip Band Walk Rower TRX Row Burpee

2 Min Scissor Warm Up 23 Min AMRAP of 15 Weighted Crunches 30 Pass Throughs 10 Reverse Crunches each Hand 10 Burpees 20 Weighted Jumps 2 min rest 7 Minutes of AMAP of Full Crunches (max 100 reps) EMOM: 20 Sec Plank

Run 1 mile Rest 2 minutes 20 Squat Cleans (155/95) 20 Box jump, 20″ box 20 OHWL (45/25) 20 Box jump, 20″ box 20 Clean and Jerks (135/65) Rest 2 minutes Run 1 mile

Rope Slam Sled Push Bear Crawl Rower Wall Sit Sledge Hammer Tire Flip Ring Dips TRX Row Slam Balls Step Ups 2x at each station 2 rounds 30:30, 30:20

Skill:  Toes to Bar For Time: 200 Meter Run 20 Pull Ups 200 Meter Run 30 Toes 2 Bar 200 Meter Run 40 HRPU 200 Meter Run 50 Air Squats 200 Meter Run 60 Weighted Jump Ropes 200 Meter Run