Wednesday 7.17.13
Assessment Day 3
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Tuesday 7.16.13
Assessment Day 2
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Monday 7.15.13
Assessment Day1
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Saturday 7.13.13
Team Run/Row and Burpee (Teams of 3)
20 min AMRAP:
Run 200m or Row 250m
15 Burpees (They tag the partner on hand after burpees are complete.)
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Friday 7.12.13
10 min AMRAP
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10 Min AMRAP: Choose different movements this time.
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10 min AMRAP: Choose different movements.
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Thursday 7.11.13
A. OHS – 5 reps EMOM.
B. CTB Pullups or Pull ups – 10-1 reps unbroken.
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5 sets:
Hang Power Snatch x 8 reps unbroken
Run 200m
rest 2 min
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Wednesday 7.10.13
“Team 300” – Teams of 2
On Rower or Airdyne or Ski Erg. – This one is designed for Airdyne. Rower will work though. Set both on Calories. Then Set a 10 min clock and try to achieve 300 calories as a team in 10 min. Record how many calories each team gets.
rest 5 minutes
then partner 500 DU’s for time – max sets of 50 each person, must switch at 50.
Tuesday 7.9.13
A. Power clean- 3 reps TnG EMOM for 7 min
B. for time: 20 thrusters (135/95)
30 KB snatch (alt: 55/35)
40 Deadlifts (135/95)
50m one-arm Db walking lunge (25m up and back) (35/20)
200m farmers carry (70/55) read more…
Monday 7.8.13
A. Front squats: 5 reps@ 3010 x 5 sets; rest 2-3 minutes.
B. 6 sets of: 4 hang power clean (185/115), 100m sprint; rest 2 min (walk back) if raining then row/ski erg/AD in heats.
C. 2 rounds for time: 20 hip ext., 20 ghd sit-ups. – do this in groups of 5. Read More… read more…
Saturday 7.6.13
FGBish:
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (53/35 lb)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds read more…