SATURDAY 130518

BENCHMARK

"Karen"

150 Wall Balls for time

RX 20lb/14lbs

FRIDAY 130517

OPEN GYM

5:00pm to 7:00pm

with Intro Class at 5:30pm

THURSDAY 130516

For time:

30 Back Squats

Run 400 meters

20 Front Squats

Run 400 meters

10 Overhead Squats

Run 400 meters

RX Men 135lbs / Women 95lbs

WEDNESDAY 130515

Press 1-1-1-1-1

followed by ~

75 weighted sit ups for time

TUESDAY 130514

Run 10K

or...

3 Rounds for time:

Run 1 Mile

Row 2k

The idea is distance today....Don't turn this in to some short workout because it fits your need to cherry pick. Endurance is a physiological adaptation as it relates to fitness and variance so get your ass in the gym or find a route outside and get it done. No whining. It can't be all sexy metcons :)

MONDAY 130513

"Fight Gone Bad"

Three Rounds of:

Wall Balls (20lbs/14lbs) 10ft target

Sumo Deadlift High Pull (75lbs/55lbs)

Box Jumps (20in)

Push Press (75lbs/55lbs)

Row (calories)

Rest 1 minute

Complete as many reps as possible in one minute of each movement.  The clock does not stop and will continuously run for the duration of the workout. This is a five minute round with one minute of rest between rounds.  On the call of "rotate" the athlete must move to the next station immediately.  One point is given for each rep and one point for each calorie on the rower. Score is total reps for all three rounds.

SATURDAY 130511

Hang Clean 5x2

followed by ~

1-1-1-1-1 Barbell Turkish Get-up

FRIDAY 130510

OPEN GYM 5:00pm to 7:00pm

with Intro Session @ 5:30pm

THURSDAY 130509

BENCHMARK

"Angie"

For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

WEDNESDAY 130508

For time:

15-12-9-6-3

Thrusters (135lbs/95lbs)

Run 300 meters

14 Years.  Happy Anniversary B.