FIGHT GONE BAD!! 07/31/2009
 
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Every Minute for five minutes perform as many reps as possible of each exercise. Repeat 3 times and add up your score.

Wall Ball M20#/F16#
Sumo Deadlift High Pull M75#/F35#
Box Jump
Push Press M75#/F35#
Row for Calories
Rest 1 Minute
 
7/29/2009 07/29/2009
 
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Partner Workout
1 Round For Time...
600 Meter Run
600 Meter Row
50 Burpees (25 each partner)
50 KB Swings (25 each partner)
4 Farmer Walks
10 Commando Pullups
50 Knees to Elbows (25 each partner)
50 Box Jumps (25 each partner)
4 Farmer Walks
10 Commando Pullups
600 Meter Run
600 Meter Row
 
July 28, 2009 07/28/2009
 
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"THE DAN"
AMRAP in 25 minutes of:
10   Deadlift   135#/95#
10   KB Snatch   53#/35#   5R/5L
10   Wall-Ball   20#/16#
20   Sit-ups
 
July 22, 2009 07/22/2009
 
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Teams of Three:
(Only one member works at a time)

3000 meter Row (500 meter each member x2)
150   Burpees (25 reps each member x2)
120   Pull-ups (20 reps each member x2)
90   Slam-Ball (15 reps each member x2)
60   Deadlift (10 reps each member x2)
3000 meter Row (500 meter each member x2)

 
July 20, 2009 07/20/2009
 
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10 minutes of:
7   Pull-ups
7   SDHP   75lbs/45lbs
7   Box Jumps

Run 1 mile or 1600 meter Row

10 minutes of:
7   Pull-ups
7   SDHP   75lbs/45lbs
7   Box Jumps

 
July 17, 2009 07/17/2009
 
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200 Jump Rope
20   Burpees
10   KB swings
200 Jump Rope
15   Burpees
15   KB swings
200 Jump Rope
10   Burpees
20   KB swings
200 Jump Rope
5   Burpees
25   KB swings

 
July 14, 2009 07/14/2009
 
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Tabata Mix-up:

16x   20/10
KB swings 53lbs/35lbs
Sit-ups

8x   20/10
Box Jumps

16x   20/10
Push-ups
Walking Lunge

 
July 9,2009 07/09/2009
 
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20 minutes AMRAP of:
5   Wall-Ball
5   Knees to Elbow
10   Box Jumps
20   Sit-ups

 
July 6, 2009 07/06/2009
 
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5 Rounds of:
300 meter Row
20   Slam-Ball
20   Sit-ups w/ ball