October 2013

Squat 3-3-3-3-3-15 With a partner, 50 Air Squats (together) 800m Prower Push 90/50 Rx+…

AMRAP 3 Minutes: 5 Deadlift 95/65 5 Hang Power Clean 5 Burpee Over Bar…

Thruster 5-5-5-5-5 In pairs, rest while partner goes, 7 rounds each: 250m Row 10…

5 Rounds For Max Reps: 1 Minute KB Swing 44/26 1 Minute Burpees 1…

Rest Day, drink a half gallon of water before you wake up. Then wake…

5 Rounds: 9 Deadlifts 95/65 6 Front Squats 3 Push Press Rx+ = 135/95…

Pause Bench Press 5-5-5-5-5-15 AMRAP 5 Minutes: 5 Push Up 10 KB Swing 44/26…

In Teams of 3, with 1 at a time working: Row 3000m rotating every…

Front Squat 3-3-3-3-3-10 For Time: .5mi AirDyne 50 Wall Ball 20/14 Here is a…

Hang Power Snatch 2-2-2-2-2-2-2 10 Minute AMRAP: 30 Double Unders 15 KB Swings 53/35…

Rest Day Some of our 8AM ladies slammin some rope. The great about…

Push Press 5-5-5-5-5 AMRAP 8 Min: 7 Push Ups 21 Double Unders Huge thanks…

For Time: Row 1000m Then 5 Rounds: 5 Shoulder to Overhead 115/75 10 Pull…

Overhead Squat 3-3-3-3-3-15 3 Rounds For Time: 100ft Bear Crawl 20 Alt. Heavy DB…

Alternate Rounds with a partner for 4 Rounds Each: 15 Wall Ball 20/14 10…

Deadlift 3-3-3-3-3 3 Rounds: 400m Run 21 KB Swing 44/26 2/1 Rope Climb Pictured…