Archive for: January 2010

10 MIN./1 ROUND EA. MIN.

10 HANG POWER CL. W/DB’S
5 BOX JUMPS
3 BURPEES

3 ROUNDS

15 SUMO PULLS
20 ONE-HAND SNATCH W/DB (EA HAND)
15 BOR W/DB
20 MOUNTAIN CLIMBERS

“2-HAND ANYHOW” (FR. FLOOR TO OVERHEAD)
10 MINUTES
M-75LBS/W-45LBS

20 DB THRUSTERS
.1 RUN
18 DB THRUSTER
.1 RUN
16 DB THRUSTERS
.1 RUN
14 DB THRUSTERS
.1 RUN
12 DB THRUSTERS
.1 RUN
10 DB THRUSTERS
.1 RUN
8 DB THRUSTERS
.1 RUN
6 DB THRUSTERS
.1RUN

3 ROUNDS

20 KB SWINGS
10 BOX JUMPS
.2 RUN OR 400 M ROW

4 ROUNDS

15 THRUSTERS
20 WALL BALL
25 MOUNTAIN CLIMBERS

8 ROUNDS FOR TIME

20 KB SUMO PULLS
15 PULL-UPS
.2 RUN

21-15-9

15 PUSH PRESS
20 LUNGE W D/B
25 PUSH-UPS
30 VERT AB THRUSTS

ONE TIME THROUGH

500 M ROW
15 BOX JUMPS
15 DB SNATCH (EA ARM)
20 PUSH-UPS
10 BURPEES
10 WALL BALL
100 JUMP ROPE

8 ROUNDS FOR TIME

15 KB SWINGS
10 VERT. AB. THRUSTS
.1 RUN

WED. EVENING

BACK SQUATTING
BENCH PRESS
HANG CLEANS

“FRAN”
+
5-5-5-5-5 DEADLIFTS (100/200)

“2010″

4 ROUNDS

20 PULL-UPS
10 BURPEES

HAPPY NEW YEAR!

4 ROUNDS

5 DEADLIFT 135/225
10 PUSH-UPS
15 PULL-UPS
20 PUSH PRESS W/DB

HAVE A SAFE AND HAPPY NEW YEAR’S EVE

DEATH BY 20 METERS–BACK BY POPULAR DEMAND