Monthly Archives: March 2011

50 Burpees
Bench Press
5-5-5-4-4-3-2-1
50 Burpees

3rnds
500m Row
30 Wt Ab Twist
30 Hip Thrusts
30 DB Shoulder Press
Then
5 rnds
8-Back Sqts
16- Pullups

800m Row
5 rnds
15 Wall Balls
15 Med Ball Cleans

“7-Heaven”
AMRAP-20mins
Sandbag Sprint
5 Tire flips
10 Tire Jumps
15 KB Swings

Run 1 Mile
Push Press
1-1-1-1-1-1-1

10-Front Sqt (135lbs)
150m Sprint
9-Front Sqt
150m Sprint
8-Front Sqt
150m Sprint
7-Front Sqt
150m Sprint
6-Front Sqt
150m Sprint
All the way to 1

First Day is Tuesday at 4:30pm. It will be every month. Tuesday and Thursday at 4:30pm.

800m Run
70 wall balls
60 KB swings
50 Thrusters
40 Leg Raises
30 Box Jumps
20 Burpees
800m Run

“Weaver”

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Then
Deadlifts
5-5-5-5-5-5-5