June 18, 2014 Wednesday

6.18.14 Fitness A

A1. 20 DB Push Press; rest :30 A2, 15 DB Bent over Row; rest 1min X3

6.18.14 Fitness B

10 min AMRAP: 50m Farmer Carry 5 Wall Walks 20 Lunges Alt

6.18.14 Fitness C

10 min AMRAP: 50m Heavy Sled Drag 10 Burpees 5 Strict Pull-ups

6.18.14 Balance A

A. C&J cluster; 1.1.1 x 3; rest 15 sec, rest 2 min

6.18.14 Balance B

B1. 10 Power Snatch Tng; rest 15 sec B2. 10 Burpee; rest 15 sec B3. 50 DU; rest 2 min x3

6.18.14 Balance C

for time: 10 strict pullup 20 push ups 30 reverse lunge run 400m 30 Box Jumps 24/20 step down 20 kipping HSPU 10 Strict Pullups


June 17, 2014 Tuesday

6.17.14 Fitness A

Min 1- Push-up Max Effort 30 sec Min 2- Deadlift 6-8 (moderate load) Min 3- FLR 30 sec Min 4- Rt Side plank 30 sec Min 5- Lft Side Plank 30 sec

6.17.14 Balance A

EMOM for 25 min: Min 1- MU Max Effort 30 sec Min 2- Squat snatch 3 Min 3- FLR 60 sec Min 4- Rt Side plank 30 sec Min 5- Lft Side Plank 30 sec


June 16, 2014 Monday

6.16.14 Fitness A

A. FS 12-15 @2.1.2.1 rest 2 min; 3 sets

6.16.14 Fitness B

B1. DB Press 12-15 2.2.x.1 B2. 1-5 pull-ups @ 3.1.x.2 x3

6.16.14 Fitness C

For time 21-18-15-12-9-6 Russian KB 1.5/1 Sit-Ups

6.16.14 Balance A

A.1 FS 6-8 @ 2.1.x.1, rest 2 min; x 3

6.16.14 Balance B

B.1 CG Bench Press 8-10 @ 3.1.x.1 B.2 Amrap CTB in :30 sec, rest 2 min x 3

6.16.14 Balance C

500m row 25 back Ext 10 GHD Rest 1 min x 3


June 14, 2014 Saturday

6.14.14 Fitness & Balance


June 13, 2014 Friday

6.13.14 Fitness A

A RDL @ 2.2.x.1. 10,8,6,8,10; 60 secs rest

6.13.14 Fitness B

10,8,6,4,2,4,6,8,10 DB Thruster Row ( Calories) :30 sec Side Plank Right :30 sec Side Plank left

6.13.14 Balance A

A. Build to a heavy in 15 min Squat Clean + Hang Power clean + Front Squat

6.13.14 Balance B

for time: 75 Ring dips 150 sit ups


June 12, 2014 Thursday

6.12.14 Famously Hot Showdown Scaled Event 5


June 11, 2014 Wednesday

6.11.14 Fitness A

For Time: 30 Press 55/35 20 Deadlifts 50 walking lunges 200m Run 30 Push-Press 75/55 20 Deadlifts 40 Walking Lunges 200m run 30 Push Jerks 95/65 20 Deadlifts 30 walking lunges 200m Run

6.11.14 Balance A

A. Build to a Heavy Complex in 10 min- 1 Press + 2 Push Press + 3 Push Jerks

6.11.14 Balance B

3 Rounds for time: 3 Mu + 2 dips 25 back Ext 15 GHDs

6.11.14 Balance C

500m Row 50 Burpee Box Jumps 24/20 500m Row


June 10, 2014 Tuesday

6.10.14 Fitness A

15min Partner Amrap FC 50 meter P1 (Start) 20 Double Under P2 (Start)

6.10.14 Fitness & Balance

5 Min Burpee Ladder first min starts at 10

6.10.14 Balance A

A. Build to a tough complex in 15 min: Snatch DL, 1 Power Snatch, 2 OHS

6.10.14 Balance B

15min Partner Amrap FC 50 meter P1 (Start) 2/1.5 10 unbroken Wall Balls P2 (Start) 20/14


June 09, 2014 Monday

6.9.14 Fitness A

A. Back Squats @ 2.1.2.1, 15-18 reps; 3 sets, 2 min rest

6.9.14 Fitness B

B1. Amrap Push-ups in 20 secs; rest 10 secs B.2 Amrap Pull-ups in 20 secs; rest 10 sec; x 8