02.25.11

AMRAP in 22 minutes

run 400 meters
11 handstand push-ups
21 pull-ups

02.24.11

A. squat clean @ approximately 50% of 1RM X 3 X 8 on the minute; rest 60 seconds
B. 30 reps of power clean with the above weight AFAP (As Fast as Possible); rest 0 seconds
C. 50 v-ups AFAP; rest 60 seconds
D. 3-D plank (hollow, right, left) 30 seconds each X 2; rest 30 seconds

02.23.11

4 rounds for time

20 burpees with a lateral jump over a medicine ball
run 400 meters

02.22.11

A. push-press X 10-8-3-3-3; rest to change weight
B. turkish get-up X 3-3-3 (each side); rest 60 seconds

02.21.11

5 rounds for time

20 wall ball shots with a 20lb/15lb medicine ball
30 double unders

02.18.11

A. 3 position snatch cluster (power, hang squat, squat) X 10; 60 seconds rest
B. 50 hindu push-ups (un-timed)

02.17.11

Highest Round Possible in 20 minutes

Perform-
1 burpee
1 pull-up
1 kettlebell swing (55lb/35lb)

then...
2 reps of each movement, and so on, continuing for the duration of the 20 minute time period. Your score is your highest round completed. Fractions of rounds count.

02.16.11

A1. run 200 meters @ 80%-100% X 5; rest 0 seconds
A2. knees-to-elbows (strict) X 10 X 5;rest 0 seconds
A3. hollow plank for 35 seconds X 5; rest 60 seconds

02.15.11

"Grace"
135lb/95lb clean and jerk X 30

rest 2 minutes

run 800 meters

Your score is the sum of your "Grace" time and your 800 meter time.

02.14.11

A. front squat @ approximately 50% of 1 RM 2 X 12 @ 31X0 on the minute; rest 2 minutes
B. 100 sit-ups for time

02.11.11

Run 400 meters on the 0:00, 3:00, 6:00, 9:00 and 12:00 marks. Rest with the remaining time. At the 15:00 mark, begin performing double unders. Perform as many double unders as possible from 15:00 to 18:00. Your scores are your total run time and your total double under reps.

02.10.11

A1. turkish get-ups X 5 each side (heavy) X 5; rest 0 seconds
A2. 20 seconds in an L-sit X 5; rest 0 seconds
A3. 20 seconds in front plank X 5; rest 60 seconds

02.09.11

5 rounds for time

5 muscle-ups
10 power cleans @ 135lb/95lb
20 jumping lunges

02.08.11

deadlift X 10-8-4-1-1-1-1; rest to change weight

02.07.11

5 rounds for time

21 goblet squats @ 55lbs/35lbs
21 ring push-ups

02.04.11

A1. AMRAP L-pull-ups in 60 seconds X 5; rest 0 seconds
A2. AMRAP wall walks in 60 seconds x 5; rest 60 seconds
B. hollow plank for 30 seconds X 5; rest 30 seconds

02.03.11

A. power clean 2 X 10 on the minute @ approximately 50% 1RM
B. 24inch/20inch box jumps X 50 for time

02.02.11

"Helen"

3 rounds for time

run 400 meters
21 kettlebell swings @ 55lb/35lb
12 pull-ups

02.01.11

for time

21-15-9 repetitions of-

95lb/65lb overhead squats
knees-to-elbows

+

21-15-9 reps of-

burpees
hands-to-floor sit-ups

01.31.11

back squat X 10-8-4-1-1-1-1; rest to change weight