11/28/11

5 rounds for time of:
5 x clean & press, heavy
15 x slam balls, light
10 x GHD sit-ups

*post time to comments

11-26-11

for time:

run 800m

9 clean and jerk 115 lb

run 600 m

15 clean and jerk 115 lb

run 400 m

21 clean and jerk 115 lb

Huffin' for stuffin'

25 min AMRAP of:
20 x jumping lunges (10 each leg)
8 x ab rollers
5 x renegade man-makers

*see comments for explanation of exercises

micheal

3 rounds for time:

800 m run

50 back extensions

50 sit-ups (ab mat feet anchored)

11-19-11

7 rounds for time:

7 clean and jerk 135 lb

7 burpee

7 knee to elbow

11-18-11

run 5 k

then, 3 rounds for time:

30 push-ups feet elevated

30 sec plank hold

30 scissor jump

30 sec plank hold

30 renegade rows 35 lb db

30 sec plank hold

30 dips

30 sec plank hold

11-17-11

for time:

20 burpee box jump 20'

30 cal row

40 slam ball 30 lb

50 double unders

40 slam ball 30 lb

30 cal row

20 burpee box jump 20'

11-15-11

4 rounds for time:

95 lb thruster 15 reps

15 pull-ups

run 400 m

Nancy

5 rounds for time of:
400 m run
15 x OH squats, 95 lbs

11-12-11

for time:

run 1 mile

50 burpees

2000 m row

50 burpees

run 1 mile

wear 20 lb vest if have one

veterans stength

back squat 3-3-3

clean and jerk 3-3-3

push press 3-3-3

from Montana with love

Do 5 x mountain athlete barbell complex, which is 6 x reps each of:
deadlift, barbell row, hang clean, front squat, push press, back squat, push-up
*don't break the complex or set bar down; rest up to 1 minute between complexes; try
and increase weight with each complex

Then,
do 5 rounds for time of:
250 m row
5 x dive-bomber push-ups
5 x Mr. Spectaculars **
8 x goblet squats

Cool down with ab planks and bicycles

**Mr. Spectaculars is a DB clean and press followed by a caterpillar (walk-out on hands, do push-up, walk-back)

11-09-11

complete the following for time:

35 calorie row

max rep bench press 135 lb

30 calorie row

max rep bench press 135 lb

25 calorie row

max rep bench press 135 lb

20 calorie row

max rep bench press 135 lb

15 calorie row

max rep bench press 135 lb

10 calorie row

max rep bench press 135 lb

11-08-11

5 rounds for time:

800 m run

21 wall ball

12 toes to bar

11-07-11

for time:

20 push press 135 lb

row 300 m

15 push press 135 lb

r0w 300 m

10 push press 135 lb

row 300 m

5 push press 135 lb

row 300 m

11/5/11

20 min AMRAP of:
3 x muscle-ups
6 x thrusters, 95 lb
9 x burpees
12 x KB swings, 1.5 pood
15 x sit-ups

crazy 8

8 rounds for time:

8 thrusters 45lb dumbbell

8 pull-ups

8 ball slams 30 lb ball

8 ghd back extensions with 25 lb plate

400 m run

"hansen"

5 rounds for time:

30 burpees

30 kb swings 1.5 pood

30 sit-ups