20130531

Run 5k. Every 2:00, drop and do 20 pushups and 20 squats.

20130530

5 rounds:

50 squats
50 double unders

20130529

20 min AMRAP:

10 pullups
10 ring dips
10 walking lunges

20130528

3 rounds:

Run 800m
30 Burpees
30 knees to elbows

20130527

5 rounds:

50 squats
30 pullups
15 Handstand pushups

20130524

50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m

20130523

21-15-9

Lunges (each leg counts as 1/2 rep)
Situps
Burpees

20130522

Run 5k, but every 2:00 do 20 pushups and 20 squats.

(Source: Shane Skowron)

20130521

Three rounds for time:

10 Weighted pull-ups
30 Back extensions

20130520

10-9-8-7-6-5-4-3-2-1 reps for time

Clean 3/4 bodyweight
Bench bodyweight
Deadlift 1 1/2 bodyweight

20130517

Five rounds for time of:

15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

20130516

With a 45lb bar, do walking lunges for 400m with the bar across your shoulders. Every fifth step, do five push presses.

20130515

15 min AMRAP

Pull ups, 10
Box jumps, 8 reps
H/s push ups, 6 reps
Power Clean, 50% bodyweight, 4 reps
Dead lift, 125% body weight, 2 reps

20130514

Continuous pull-ups

With a running clock, do one pull up the first minute, two the second minute, three the third minute....until you fail to complete a set. Then take two minutes rest and do a max set.

20130513

20 min EMOM

225 lb Dead lift, 3 reps
50 lb Dumbell push press, 5 reps
2 pood KB swings, 7 reps

20130510

Push jerk

2-2-2-2-2-2-2-2-2-2

201300509

"Cindy"

20 min AMRAP

5 Pull ups
10 Push ups
15 Squats

20130508

Three rounds for time of:

50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

20130507

Deadlift

3-3-3-3-3

20130506

For time:

Run 800m
Power clean, 30 reps @ 60% 1RM
Run 800m

20130503

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

20130502

Deadlift

1-1-1-1-1-1-1

then

6 rds:

Run 400m
rest 90 secs