May 19, 2014 Monday

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

5.13.14 Fitness B

DL – 1RM

5.13.14 Fitness C

Dips – amrap or Wtd Dip 1RM or gravitron assisted dip 5RM

5.13.14 Balance A

A. FS – build to a 1RM

5.13.14 Balance B

B. Power Snatch – build to a 1RM

5.13.14 Balance C

3 rounds for time: 25 Pull-ups15 HSPU


May 12, 2014 Monday

5.12.14 Fitness A

FS – 5RM

5.12.14 Fitness B

Tabata Push Ups strict

5.12.14 Fitness C

800 m repeats for best 3 sets/times rest EXACTLY 1/3 work time as your set time work is at 100% effort

5.12.14 Balance A

3 sets max effort: row 250 m 10 kbs 2/1.5 pd 10 burps 10 kbs 2/1.5 pd 10 burps row 250 m rest EXACTLY 12 min b/t sets all sets MAX!!


May 10, 2014 Saturday

5.10.14 FItness A

100m Bear Crawl 100m sled drag 100m partner carry Run 1 mile

5.10.14 Balance A

3 rounds for time: 10 alternating DB snatch 50/30 10 burpee box jump overs 24/20

5.10.14 Balance B

for time: 25 manmakers 50/30


May 09, 2014 Friday

5.9.14 Fitness A

800m Run 25 Pull-ups 800m Run 25 Push Press/Push jerk 800m Run 25 Toes to Bar 800m Run 25 Box jumps (step down)

5.9.14 Balance A

A. BS @20X1; 3,2,1; rest 2-3 min

5.9.14 Balance B

B. Emom 5 min – Tng PS x 5 (135/95#)

5.9.14 Balance C

30 wall ball 10 TTB 20 wall balls 20 TTB 10 wall balls 30 TTB


May 07, 2014 Wednesday

5.7.14 Fitness A

10 rounds for time: Run 400m 15 burpees (scored as total time)

5.7.14 Balance A

Press – build to a 1Rm

5.7.14 Balance B

Jerk – build to a 1RM

5.7.14 Balance C

Wtd Chin up – build to a 1RM