MONDAY 100531

5 Rounds:

8 Power Snatches (95/65)
8 Box Jumps (24/20)

SUNDAY 100530

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

SATURDAY 100529

Bench Press 8x3 @ 65% of 1 RM (45 sec rest)
Strict Chin Ups 3 x 15
Weighted Pull Ups 3 x max reps

Tabata
Sit ups
Push ups

THURSDAY 100527

HillahXGames

WEDNESDAY 100526

“Fran”

21-15-9
Thrusters (95/65)
Pull Ups

TUESDAY 100525

4 rounds for time:
Run 800m
Rest two minutes between rounds.

MONDAY 100524

Bench Press
5-5-5

-Rest-

Tabata Sit Ups
Rest 2 minutes.
Tabata Push Ups

SUNDAY 100523

AMRAP 20 minutes:

3 Pull Ups
3 Ring Dips
4 Hand Stand Push Ups
8 Kettlebell Swings (24/16)

SATURDAY 100522

Power Cleans
5-5-3-3-3-1-1-1-1

“Annie”
Double Unders
Sit Ups
50-40-30-20-10

FRIDAY 100521

Rest Day


Heavy Squats
3-3-2-2-1-1

MONDAY 100517

Death By Pull Ups

With a continuously running clock do 1 pull up the first minute, 2 the second minute,
3 the third minute, continuing as long as you are able.

-REST-

Tabata Sit Ups

SUNDAY 100516

“Buckley”

1/2 BW Farmer’s Carry (stairs)
50 BW Deadlifts
40 Chin Ups
30 Ring Push Ups
20 Knees to Elbows
10 Hand Stand Push Ups
1/2 BW Farmer’s Carry (stairs)

SUNDAY 100516

Push Press
3-3-3-3

Push Jerk
2-2-2-2

FRIDAY 100514

Tabata
Ring Dips
Overhead Squat (75/45)

THURSDAY 100513

CINDY

AMRAP 20 mins
5 Pull ups
10 Push ups
15 Squats

WEDNESDAY 100512

Squat Clean
3-3-2-2-1-1

FRIDAY 100507

As many rounds as possible in 20 minutes:
5 Ring Dips
10 Hang Power Clean (135/95)
Run 400m

THURSDAY 100506

4 Rounds:
5 Front Squats (135/95)
50 Double Unders

MONDAY 100510

Press
3-3-3-3-3

TUESDAY 100504

Deadlift
5-5-3-3-2-2

MONDAY 100503

As many rounds as possible in 20 minutes:

Run 400m
5 Hand Stand Push Ups
5 Power Cleans (135/95)

SUNDAY 100502

7 Rounds:
5 Deadlifts (225/155)
10 Box Jumps 22"