May 23, 2014 Friday

5.23.14 Fitness B

B.1 DB Snatch 10 ea arm (rest 20sec) B2. Ring Rows @ 2.1.2.1 x 10-12; x 3 sets rest 3 min

5.23.14 Fitness C

4 sled pulls 25 m Teams of 2

5.23.14 Balance A

A. Squat Snatch- Build to a Tough single in 10 min

5.23.14 Balance B

B 10min E2MOM (every 2min) 1 Squat Snatch @ 87% (m) 92% (L)

5.23.14 Balance C

C. 3 1-¼ Back Squat :30 AMRAP Jumping Squats REST 2:30 x4

5.23.14 Balance D

20 TGU ALT EA ARM HVY AS POSSIBLE NOT FOR TIME


May 22, 2014 Thursday

5.22.14 Optional Workout

Famously Hot Showdown Event (all individual divisions) 8rft 10 Wall Balls 20/14 (all 10' target) 10 Box Jump Overs 24/20 (do not have to open up on top of box)


May 21, 2014 Wednesday

5.21.14 Fitness A

A1 3-5 Back Squat @3.2.x.1; *Rack no rest A2 AFAP UB Air squats x 20; rest 3 min x3

5.21.14 Fitness B

15min EMOM 1 min MT Climbers 1 min sit -ups 1 min Pull-up

5.21.14 Balance A

10min AMRAP @80% Run 400m 15 KBS 1.5/1 10 Burpees

5.21.14 Balance B

10min AMRAP @80% 200m Row Power Snatch (m) 5 @95lb (w) 7 @55lbs 10 Box Jumps 24/20

5.21.14 Balance C

10min AMRAP @80% 200m Run RC 1 Legless (m) 3 with legs (ladies)


May 20, 2014 Tuesday

5.20.14 Fitness A

All @Z1 1min Double Unders 1min Row 1min Bear Crawl 1min Run x 10

5.20.14 Balance A

A1. 2-3 WTD Pull-Up A2. Max Unbroken Pull-ups A3. 2-3 Shoulder Press A4. Max Unbroken Ring Push-Ups x3

5.20.14 Balance B

10min EMOM Odd- 5 TnG Squat Clean @70-85% Even- 5-8 EROM Strict HSPU (mod- Kipping)

5.20.14 Balance C

10min EMOM Odd- 3 Push Jerks @70-85% Even 3 Muscle ups + 2 Dips (mod- 3 CTB+ 2 strict dips)


May 19, 2014 Monday

5.19.14 Fitness A

10min EMOM Odd DB Press 12-15 Even DB Bent Over Row 12-15 *Light; High Turn-over

5.19.14 Fitness B

15min EMOM Min 1- 10-12 RDL @1111 Min 2- FLR (full minute) Min 3- :30 NPUB max effort

5.19.14 Balance A

A. 5 Deadlifts @31×1; rest 2 min x5

5.19.14 Balance B

B 6-8 Snatch Grip Deadlift (80% of 1 rm) @31×1; rest 90 x4

5.19.14 Balance C

25m Sled Push x 6; groups of 3


May 17, 2014 Saturday

5.17.14 Fitness A

Teams of 2 complete the AMRAP 30min AMRAP 10 DB Power snatches 5/arm 50/30 10 R arm DB walking lunge 10 L arm DB walking lunge 20 HR Push-Ups 10 Single Arm Push Press 5/arm

5.17.14 Balance A

10min AMRep 100 wall balls (20/14#) DUs in remaining time


May 16, 2014 Friday

5.16.14 Fitness A

20min AMRAP 5 strict ring rows 5 strict ring push-ups 20 unbroken paused air squats (2 sec) *at the bottom NOT resting on the calves!!

5.16.14 Balance A

A. 2 Power Cleans rest 2-3 min x3

5.16.14 Balance B

15 min Min 1 max effort AB (cal) Min 2 max effort HR Push-up Min 3 Max effort PC&Jerk (95/65)


May 14, 2014 Wednesday

5.14.14 Fitness A

10min AMRep Double Unders

5.14.14 Fitness B

10min AMRAP 10 KBS 1.5/1 10 Burpees

5.14.14 Balance A

10min AMRAP 10 KBS 1.5/1 10 Burpees


May 13, 2014 Tuesday

5.13.14 Fitness A

CGBP – 5RM