12/2/2014

every 30” x 10′ 2 thrusters 60/40kg   metcon Amrap 12′ ascending ladder 1 kb swing 32/24 kg 1 burpee 2/2 3/3 …  

11/2/2014

“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.   rest 5 minutes   10′ Barbell complex 1 power clean 1...

10/2/2014

Option A 2Km Row 100 KB SDHP 32/24Kg 50 Burpee pull ups Option B 5 Rounds 400 mt row 20 KB SDHP 32/24 Kg 10 Burpee pull ups

7/2/2014

Push Press 2-2-2-2-2   5 rounds 4 power cleans 60/40kg 3 front squats 60/40kg 2 push jerks 60/40kg 50 double unders

6/2/2014

5 rounds 25 kb swings 24/16 kg 20 wall balls 10/7 kg 15 Knees to elbows