24 SEP 2013

3:00 Work / 1:00 Rest x 10
Alternate each couplet for 3:00 minutes
Rest one minute then move to next couplet

1) Figure 8 to Hold x 10 / Slingshot x 5 (es)
2) Hand to Hand Sumo Deadlift x 10 / 2 Hand Swing (heavy) x 10
3) Seated Press x 5 (es) / Ab Mat Sit Ups x 10
4) Suitcase Deadlift x 5 (es) / Long Cycle Clean x 5 (es)
5) Turkish Get Ups
6) Push Press, alternate sides as needed
7) Russian Twists x 25 / Elbow Touch Planks x 20
8) Rows x 5 (es) / Lunges x 5 (es)
9) Back Squat x 10 / Gladiator Push Ups x 10
10) Hand to Hand Swings

17 SEP 2013

8 Rounds for Time

Snatch to Overhead Lunge x 5 (es)
Medball Sit Up x 10
Clean to Squat x 5 (es)
Floor Press x 10

10 SEP 2013

50/10 Work/Rest x 6 Rounds

Hand Release Swing
Ring Rows
Clean & Press
Hand to Hand Sumo Deadlift
Get Up Sit Ups

3 SEP 2013

5 Rounds for Time:


Clean
Front Squat
Push Press
Back Squat
Push Press
Switch Hands


Do not put the kettlebell down until you
have completed 6 sets of the above (each side)
per round.  1 Burpee each time you set the kettle bell down
1st = 1 Burpee, 2nd = 2 Burpees, 3rd = 3, and so on