Thursday, April 19, 2012.
FT:
-row 1200M for time
rest 3 minutes
-AMRAP in 5 minutes of: Muscle Ups
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Wednesday, April 18, 2012.
“ The Intensifier”
12 min AMRAP of:
– 15 Double unders
– 10 Air Squats
– 5 Shoulder Press
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Tuesday, April 17, 2012.
FT (for time):
21-15-9 rep of:
– Pull Ups
– Push Jerks
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Monday, April 16, 2012.
” Team Cardio”
3 x 200m – 400m- 600m Run
One person runs 200m as the other rests, then 400m is run while other rest and so on……
Sunday, April 15, 2012.
REST
Saturday, April 14, 2012.
8 Min AMRAP of:
7 OHS (115#/75#)
14 T2B
21 KBS (55#/35#)
Friday, April 13, 2012.
3 rounds for total time of:
Run 200m
10 Inverted Burpees ( Regular Burpees if unable to perform inverted )
12 Thrusters 115/75#
Rest 2 minutes.
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Thursday, April 12, 2012.
3 Rounds for time of:
500m Row
20 Overhead Weighted Situps
20 GHD Back Extensions
* 2 min rest in between rounds *
Wednesday, April 11, 2012.
9-6-3 reps for time of:
Snatch Complex (1 Power Snatch + 1 Snatch Balance) @ 115/75#
Box Jumps 36/30″
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Tuesday, April 10, 2012.
For time:
75 Burpees
50 Hang Power Cleans (95#/65#)
25 Body Rows (use bands if needed)
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