Wednesday, January 28, 2015-Workout

Warm-up
500m row
3 Rounds:
-5 Pull-ups
-10 Push-ups
-15 Squats

Skill
Sprint Work
10x100m sprint working up to 100%

Conditioning
AMRAP in 10 minutes
-5 Shoulder to Overhead (135/95)
-10 Toes to Bar
-15 Deadlifts (135/95)

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.

Monday, September 10, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Deadlift

The

AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

Post AMRAP weight and reps for DL and number of rounds, PC weight, and pull-up mods.

Thursday, August 30, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Deadlift

then

For Time:
Run 5k (actually 3.4 miles)

Scale: 1.2 miles or 2.4 miles

Post your weight and number of reps for the last round of DL's and your run time and distance.

Sunday, August 26, 2012 - Workout

2 Rounds Standard Warm-Up

then

For Time:

"D.T."
5 Rounds:
- 12 Deadlift (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Press (155/105)

Post time and weight to comments.

Thursday, August 23, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up (starts at 7:05)

then

Strength: Deadlift

then

3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest

Each round will start with a 400m run.  When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees.  You will do one round with each movement, but can do it in whatever order you'd like.  Your score for the workout will be your total combined reps of dips, sit-ups, and burpees.

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

Friday, July 20, 2012 - Workout

1 Rd Std Warm-up

Deadlift Review

For Time:
30 - 20 - 10
- Deadlift 225#/135#
- Burpees

Wednesday, July 11, 2012 - Workout

Workout:
4 rounds of "in 3:30" (Record total # of DL's):

- 400m Run
- 10 Box Jumps
- AMRAP Deadlifts (205#/115#)

1 min rest between rounds