Thursday 4/22/10

Squat Jumps 3x3x3x3x3

Tall Box Jumps 3x3x3x3x3

For Time:
Sprint 400m
Rest 1:30
Sprint 200m
Rest 1:00
Sprint 100m
Rest :30
Sprint 200m
Rest 1:00
Sprint 400m

Tuesday 4/20/10

Snatch 1x1x1x1x1x1x1

Clean & Jerk 1x1x1x1x1x1x1

L Pullups 3 x max reps

2:30 Hollow Rocks

Happy 4/20!

No, seriously, pot is bad

...even if Arnold does it

Thursday 4/15/10

Perform the following in teams of 4...

While one person performs a 400m Sandbag Run (40#):
KB Swings (53#)
Box Jumps (24")
Wall Ball (20#, 10 ft.)

When the runner gets back, rotate out. Once everyone has done each exercise, count the total number of reps performed by the team.

Cash Out:
100 Double Unders

Tuesday 4/13/10

"Brutus" For Time:
1->10...
Hang Power Snatch
Overhead Squat
Ring Dip

Run 800m

10->1...
Hang Power Snatch
Overhead Squat
Ring Dip

Rx'd weight is 40% of bodyweight

Thursday 4/8/10

Iron Cross skill development (negatives, bands, etc...)

AMRAP 8:00-
8 Front Squats (bodyweight)
12 Hip-Touch Pushups (at the top of the pushup, quickly jump your hands off the ground and touch your hips)

Cash Out:
2:30 Static Handstand Hold

Tuesday 4/6/10

5 Rounds For Time:
15 Unbroken Pullups
20 Unbroken Pushups
25 Unbroken ABMAT Situps
30 Unbroken Squats

"Unbroken" means that there is absolutely NO pause during the set (even hanging at the bottom of the pullup or holding at the top of the pushup). Each break will result in the penalty of a 100m shuttle, which must be completed before continuing the workout.

"I like the color red because it's a fire. And I see myself as always being on fire." - Arnold

Thursday 4/1/10

For Time:
Run 400m
15 Chest-to-Bar Pullups
15 Burpees
Run 200m
30 Double-Unders
30 Pushups
Run 100m
30 GHD Situps
30 Inverted Ring Rows
Run 200m
15 Thrusters (95#)
15 Wall Ball
Run 400m

Tuesday 3/30/10

"Leighanne" Every minute, on the minute, for 10:00...
2 Clean & Jerks (175#)
6 Kettlebell Swings (72#)

Cash Out:
150 Double-Unders