20130301

Secret Service Snatch Test

Snatch a 24kg kettlebell 200 times in 10:00

-You can set the KB down as often as you need
-Change hands as often as you need

http://www.youtube.com/watch?v=n__B-fzyiiQ

Tabata Sprints
8 rds of 20 secs on, 10 secs rest

Each sprint should be an all out effort without focusing on distance.

20130228

Eight rounds for max reps of:\

75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

20130227

"Fran"

21-15-9

95lb Thruster
Pull ups

then

Run 5k

20130226

10 min AMRAP

135lb Front Squat, 5 reps
5 Hand stand push ups
10 Ring dips

then

4 rds

800m
2 mins rest

20130225

Bench Press

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

then

12 min AMRAP

5 L pullups
10 Box jumps
15 KB Swings

20130222

(1) 4 rds

3x front squat @ 75% 1 rep max(1RM)
3x Box jump
20m bear crawl

(2) 4 rds

10x thruster @ 75lb
5x tire flip
5x GHD sit ups

(3) 10 mins

With a continuously running clock, do 5 KB clean/press every minute.

20130221

100x wall balls for time

then

sprint 400m x 6 rounds

Pace should be 25% of 1 mile goal pace