AMRAP In 20 Mins Of: 10 Hip Extension Leg Raises 10 Ring Push-Ups (Sub: Push-Ups) 10 Sit-Ups 10 DB Shoulder Presses (45’s/35’s/25’s/20’s/15’s) Teens: AMRAP In 15 Mins Of: 10 Hip Extension Leg Raises 10 Push-Ups 10… Read more »
carrie
Nov 2, 2011:
21-15-9 Of: Deadlift (225/135) O/H Squat (135/95) *Weight adjustments will be determined by Coach Competitors: Hold A Plank With One Arm Only For As Long As You Can, A Team Member Can Count For You. Repeat 6… Read more »
Nov 1, 2011:
For Time: Sprint 5 x 100m Rest 30 Sec. Between Each Set… 75 Air Squats Run 1 Mile 75 Air Squats Row 1K Teens: Sprint 5 x 100m 50 Air Squats Row 1K 50 Air Squats
Halloween, 2011:
“Frankenstein” *Please Ensure You Are Here 10 Mins Prior To Class Time. 21-15-12-8 Of: Advanced: Box Jumps (30/24) KB Snatch (52/35) D/U’s Med Ball Chin-Ups (20/14) *Bear Crawl 50m BETWEEN Rounds Standard: Box Jumps (24/20) Kb… Read more »
Oct 30, 2011:
0930 Warrior Program 8 Rounds For Time: 10 Inverted Rows 10 Incline Spider Man Push Ups 20 Walking Dumbbell Lunges (weights determined by Coach) 20 Sit-ups (ABMAT optional) 400m Ruck Run (C:55/35 RX:45/25) *If You Have Your… Read more »
Oct 29, 2011:
For Time: 40 KB Swings (52/44/35) 30 Burpee Box Jumps (24/20) 30 KB Swings 25 Burpees (NO BOX JUMP) 20 KB Swings 20 Burpee Box Jumps 10 KB Swings 15 Burpees (NO BOX JUMP)
Oct 28, 2011:
“Thunderdome” AMRAP In 20 Mins Of: (All With The Same Barbell) 1 Clean 5 Shoulder-To-O/H’s (SP/PP/PJ) 7 Deadlifts 10 Push-Ups 100m Sprint (S1:75/55 S2:95/65 S3:105/75 RX:115/85 A:135/95 BA:155/105) Advanced: (RX/A/BA): Hands Must Leave The Ground On… Read more »
Oct 27, 2011:
“Annie” For Time: 50-40-30-20-10 Of: D/U’s Sit-Ups
Oct 26, 2011:
AMRAP In 15 Mins Of: 10 Power-Snatch 10 Pull-Ups (Box/Band/RX) (S:45/35 RX:75/60 A:95/65) Competitors: 20 FULL-SQUAT Snatches With The Same Weight As Above. Its OK To Fail…
Oct 25, 2011:
Ten Rounds Of: 200m Sprint Rest 30 Sec. Advanced: Rucksack (45/30) Extra: 3 Total Mins Of Handstand Hold
