Yearly Archives: 2017

jog 400m
Inch worm
banded side to side
crab walk
banded side to side
broad jumps

400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

10cal bike, 200m jog, 3rds of 5 air squat, 5 jump squat

1 Snatch every minuter
increase weight each minute

21-15-9
Dead lift, clean, push press bar jump over

500/400 row, 3rds x 5 air squats, 5 jump squats 5 down dog, cobra to push ups,

5RFT 3 Curtis press, 6 bbjo, 200m run

bring sally up

individually: bike or row 3 min
Group: line up in row of four:
bear crawl -10sec hanging hollow hold - out back left - jog to front door
crab walk - 10sec hanging hollow hold - out back left - jog to front door
inch worm 10sec hanging hollow hold - out back left - jog to front door
lunges 10sec hanging hollow hold - out back left - jog to front door
stretch -

2 person teams
A1 bikes for total cal while a2 sprints through each round..

5DS
25 DUs (2x for singles)
15 weighted sit-up 45/25
10 pull up

after 5 rds are complete athletes must split 10 Rope climbs

3rds
15 hspu
15 box jumps 30/24, 24/20
15 deadlifts 225/135, 185/115, 135/95, 95/65

after 3 rds are complete athletes must split 10 wall walks

1rd
10 snatch
10 oh squat (front or back) 135/95, 115/75, 95/65, 75/45
10 burpee bar jump over

after round is complete athletes must complete a 400m