Yearly Archives: 2016

200m jog
5 air squat jumps
5 push ups
air squats
200m row
5 air squats
5 burpees
5 air squats
10cal bike
5 air squat jumps
5 kb swings - lite weight
5 air squats

2 person Partners
5-3-1
Partner's can split however they like but both need to complete the movement prior to moving on.
5 ROUNDS
5 HSPU (HS HOLD, 10 HRPU)
10 CTB pullups (ctb jump ups)
15 Wall balls 20/14, 14/10, 10/8
20 Calorie Row
RUN 400m

3 ROUNDS
5 OH Squat 115/75, 95/65, 85/55, 75/45, 65/35
10 Bar Jump Over
15 Push Press - same weight as above
20 Cal Bike
RUN 400m

1 ROUND
5 Rope Climbs legless, w legs, pull up from floor
10 wall climbs
15 T2B
20 ball slam 30/20, 20/10
RUN 400m

DAY 18 of 20 for 100 ABs a day challenge
50 v sit-ups
50 weighted sit ups

2 rds
200m jog
5 air squat jumps
5 push ups
5 air squats
5 PVC Over/under
repeat

7 Rounds for Time:
7 Handstand push-ups
7 Thrusters 135/95, 115/75, 95/65, 85/45
7 Knees to elbows
7 Deadlift 245/165, 225/135, 185/95, 135/75
7 Burpees
7 Kettlebell swings 70/53, 53/35, 44/26, 35/18
7 Pull-ups

Day 16 of 20 for our 100 abs per day Challenge
ALL "unbroken" crunches! bang them out. Every time you break do 5 extra V sit-ups

5 cal bike
10 kb swings 35/26, 18
10 air squat jumps
10 squats

10 cal bike
10 kb swing
10 air squat jump
10 air squat

15 cal bike
10 kb swing
10 air squat jump
10 air squat

Practice WOD movements w/ very lite weight

Rounds 1 & 2:
7 Front Squat 115/75, 105/65, 95/55, 85/45
7 Burpee Bar Jump Over
RECORD Max Dead lift same weight)

Rounds 3 & 4:
7 Clean & Press 115/75, 105/65, 95/55, 85/45
7 Bar Jump Over
RECORD MAX Box Jump 24/20, 20/12

Rounds 5 & 6
7 Thrusters 115/75, 105/65, 95/55, 85/45
7 Burpee Bar Over
RECORD MAX Wall Balls [14/10, 10/8]

DAY 16 of 20 for 100 AB Challenge - 25, V-sit ups, 25 side to sides, 25 wall ball full sit ups, 25 crunches

Jog 400 - negative split
5 air squat HOLD ( 5sec each)
5 air squat jumps
5 hrpu
200 meter RUN

10 windmills ea arm
squat and hold
inchworms

3 STATIONS:
90 hSpu/hRpu
90 weighted sit-ups 45/25, 25/15
90 wall balls 20/14, 14/10, 10/8
run 400 meters together90 box jumps
90 straight leg dips
90 ball slams
run 400 meters together

90 k2e
90 jumping pull ups
90 air squats
90 single jump rope

100 ab crunches - just band these out (hands behind head elbows touch knees