Wednesday, October 10, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Front Squat (3, 3, 3+)

then

AMRAP in 15 Minutes -
- 400m Run
- 5 Hang Squat Cleans (135/95)
- 10 Sit-Ups
- 15 Double Unders (50 Singles)

Post FS AMRAP and weight, AMRAP total and partial rounds as well as squat clean weight, and any mods to comments.

Thursday, October 4, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Bench Press (5, 5, 5+)

Then

AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Post BP AMRAP weight and reps, number of rounds including partial rounds and weight used for workout.

Wednesday, October 3, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Front Squat (5, 5, 5+)

Then

Conditioning:

For Time -
- 50 Double Unders
- 100m Sandbag Run
- 40 Air Squats
- 100m Sandbag Run
- 30 Sit-Ups
- 100m Sandbag Run
- 20 Push-Ups
- 100m Sandbag Run
- 10 Pull-Ups
- 100m Sandbag Run

Post Front Squat AMRAP weight and reps, workout time, sandbag weight, and any mods to comments.

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.

Sunday, September 2, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

For Time: Power Clean & Front Squat Ladder (155#/105#)

10 Power Cleans
1 Front Squat
9 Power Cleans
2 Front Squats
...
1 Power Clean
10 Front Squats

Post Time and Weight to Comments.

Sunday, August 19, 2012 - Workout

2 Rounds Standard Warm-Up

Then

2 min. AMRAP - 1 Arm Kettlebell Swings

Then

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1
- Front Squats (135/95#)
- Box Jumps (30/24")

Post times, front squat weight, and box jump height to comments.