Wednesday, September 26, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Front Squat (5x2)

Then

4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(3 min rest between rounds)

Post front squat 2RM, Total number of deadlifts, box height and DL weight to comments.

Wednesday, September 19, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Shoulder Mob & Power Snatch

Then

AMRAP in 15 Minutes:

- Double Unders until miss
- Run 200m

(Scale: Singles)

At start begin doing double unders until the first time you mess up.  Run 100m, and then start double unders again.

Post total number of double unders to comments as well as number of rounds.

Thursday, August 16, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Deadlift

then

AMRAP in 12 Min.
- 200m Sprint
- 6 Deadlift (225/135)
- 12 Push-Ups

Monday, July 23, 2012 - Workout

3 Rds Std Warm-Up

then

Hip, Hamstring, and Shoulder Warm-Up

then

AMRAP in 20 Minutes
- 200m Run
- 10 Box Jumps
- 15 Push Press