January 2012

Warm-up: 250 Meter row 3 Rounds: P1: 50 Meter run P2: Burpees Swap Workout: For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps Sit-ups, 50 reps Jumping pull-ups, 50 reps 50 Back extension, 50 reps Dips, 50 reps 1.5 pood Turkish Get-up, 20 reps, alternating arms Austin Malleolo 17:08, Kristan Clever 19:30, Danielle […]

Warm-up: 400m Indian Run 6 Jumping pull ups 12 Air squats 2 Full rounds Wait for everyone to finish reps before starting second run. Workout: Back Squat 1-1-1-1-1-1-1 Powerlifting: A. Weighted pull up- Find a 1RM @30×0; Rest as needed between efforts B. Max rep strict pull ups pronated grip x 1 set C. Max rep kipping pull ups x

Warm-up: 50 Single unders 1 Wall walk 40 Single unders 2 Wall walks 30 Single unders 3 Wall walks 20 Single unders 4 Wall walks Workout: 5 Rounds of: 3 Mintues of work followed by 1 Minute of rest 10 Double push up burpees Max pull ups Post total number of pull ups to comments. “Be Your Own

Warm-up: Row 250 meters then: 3 Rounds Wall 2 Wall Bear Crawl HIgh Kicks 10 Second Handstand Hold Workout: A. Build to a 1RM Snatch; Rest as needed between efforts B. Build to a 1RM Clean and Jerk; Rest as needed between efforts Powerlifting: A.Front Squat- Find a 1RM @30×0; Rest as needed between efforts B. Front Squat- 85% 1RM

Warm-up: 400 Meter Run then: 3 Rounds of: 3 Pull ups 6 Air squats 9 Abmat sit ups Workout:“White” 5 Rounds for time: 3 Rope Climbs 15′ 10 Toes to Bar 21 Walking lunge w/45# plate Overhead 400 Meter Run

Warm-up: P1: 200m Row P2: Burpees Swap P1: 200m Row P2: Kettlebell swings Swap P1: 200m Row P2: Burpees Swap Workout: Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Spencer Hendel 9:54, Austin Malleolo 11:46. Post time to comments.

Warm-up: 400 Meter Indian Run Then: 30 Second Jump Rope Running Man 30 Second Med Ball Cleans for 3 Minutes. Workout: 5 Rounds each for time of: 10 TnG Power clean 135/95# 200m Max Effort Sprint Rest 7x work Programming: A. Power Snatch- Build to a 1RM; Rest as needed between efforts B. Clean grip Deadlift- Build to a 1RM;

Warm-up: Wall 2 Wall: bear crawl Right side shuffle Bear Crawl Left Side Shuffle Inch worm push ups Right Karaoke Left Karaoke Workout: 300 Meter Row 20 Push Press 135/95# 300 Meter Row 15 Push Press 135/95# 300 Meter Row 10 Push Press 135/95# 300 Meter Row 5 Push Press 135/95# “Coaching Points for Flipping Tires” with Rob

Warm-up: Row 500m then: 2 rounds 10 partner wall ball sit ups (5 each) 3 muscle up transitions (other partner does HS hold then switch) Workout: For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups Austin Malleolo 4:25, Kristan Clever

Warm-up: 50 single unders 3 push ups 3 PVC snatch balance 40 single unders 4 push ups 4 PVC snatch balance 30 single unders 5 push ups 5 PVC snatch balance Workout: Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round. Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs. Post time and total of all successful