28 APR 2015

For Time:

Squats: 80, 64, 48, 32, 24, 16

KB Swing: 40, 32, 24, 16, 12, 8

Ring Rows: 20, 16, 12, 8, 6, 3

C+P (es): 10, 8, 6, 4, 2, 1

First round looks like: 80 squats, 40 KB swings, 20 Ring Rows, 10 C&P
Second: 64 squats, 32 KB swings, 16 Ring Rows, 8 C&P

21 APR 2015

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

14 APR 2015

Every minute for 10 minutes perform the following

Snatch 7 left / 7 right

Rest 2 minute

Every minute for 10 minutes perform the following

Unilateral Squat 6 left / 6 right

Rest 2 minute

Every minute for 10 minutes perform the following

Clean & Press 5 left / 5 right

7 APR 2015

30/30/30/30 Work/Work/Work/ Rest x 4 Rounds

Cleans Left / Squats / Cleans Right
Press Left / Tactical Lunge / Press Right
Side Plank Left / Push Ups / Side Plank Right
Swings Left / Figure 8 / Swings Right

31 MAR 2015

TABATA!

Racked Lunge (Alternate sides)
2 Hand Swing
Plank Jack
Sumo Deadlifts
Push Press