6.28.07 - “Fran”
21-15-9 reps of
DB Thruster (Guys use 2×45lbs, Gals use 2×25lbs)
Pull-Ups (Perform as negatives if you cannot perform pull-ups)
June 2007
Monthly Archive
Wed 27 Jun 2007
Wed 27 Jun 2007
06.27.07 - “Dirty Thirty”
The slightly less evil brother of the filthy fifty.
24″ Box Jumps
Jump Pulls
16kg KB Swings
Walking Lunges
Knees to Elbows
Push Press
45degree Back Ext
20lb Wall Ball to 10ft Mark
Burpees
100 Jump Ropes or 50 Double Unders
Post your time to our message board.
Mon 25 Jun 2007
6.25.07 - “KB 100’s”
KB 1Arm Swing (50R/L)
KB Crunch
KB Back Extension
KB Pivot & Press (50R/L)
Guys use 16kg KB throughout, Gals use 12kg KB.
Post your time to our message board.
Thu 21 Jun 2007
06.22.07 - “Good to Go”
Tornado Ball Chop - 20R/L (4 or 8lb Ball w/ Rope)
Overhead Barbell Lunge - 20R/L (Guys 65lbs, Gals Bar)
KB Crunch - 40 (16kg)
GHD Back Extension - 40
SB RDL to High Box - 40
2 Long Hallway Down and Backs OR .25mile Run
THREE rounds for time. Post your time to our message board.
Thu 21 Jun 2007
06.21.07 - “Rep Rage”
Box Skaters
Renegade Track Row
Rope 1/2 Climb
Ring Push-Ups
Barbell RDL
1-minute each, two times through, count your total reps and post to our message board.
Tue 19 Jun 2007
06.19.07 - “Fav Four”
24″ Box Jumps x 40
Ring Push-Ups x 30
Barbell RDL x 20 (1/2 Body-weight)
Kipping Pull-Up x 10
1 Minute Standing Sprint on Spin Bike
As many rounds as you can in 20-minutes. Post your time to our message board.
Mon 18 Jun 2007
12″ Box Drop to Jump Pull-Up x 20
KB High Swing (16kg) x 20
Handstand (or decline) Push-Up x 20
Lateral Box Jumps x 20R/L
Hollow Rocks x 20
FOUR ROUNDS
Post your time to our message board.
Thu 14 Jun 2007
06.17.07 - REST
Thu 14 Jun 2007
06.16.07 - Push/Pull
200 Pull-Ups
200 Push-Ups
Complete them in whatever combination you want.
Post your time to our message board.
Thu 14 Jun 2007
06.15.07 - 30 minutes
Run as far as you can in 30-minutes.
Post your distance to our message board.
