5/10/2011 Hang Power Cleans, Ring Dips, Sit-ups

Hang Power Cleans, Ring Dips, Sit-ups

As many rounds as possible in 20 minutes of:

15 Hang Power Cleans 115 lbs
12 Ring Dips
21 ABMAT Sit-ups

5/9/2011 CINDY

CINDY

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups
10 Push-ups
15 Air Squats

5/6/2011 Burpees, Double Unders, Skin The Cats, Runs, Deadlifts,WallBall

Burpees, Double Unders, Skin The Cats, Runs, Deadlifts,WallBall

30 min Amrap
5 Burpees
30 Double Unders
5 Skin The Cats
300 m Run
5 Deadlifts 225 lbs
10 Wall Balls 20 lbs

5/5/2011 20 min Amrap KB Run K to E Run

20 min Amrap

20 Kb Swings
Run 200m
10 Knees to Elbows
Run 200m

5/4/2011 “GRANNIE”

“GRANNIE”

15 Clean and Jerks 135/95/65
50 DU
50 Ambat
40 DU
40 Abmat
30 DU
30 Abmat
20 DU
20 Abmat
10 DU
10 Abmat
15 Clean and Jerk

5/3/2011 Lunge,Run, Man Maker

Lunge,Run, Man Maker

20 min Amrap of

20 Walking Lunges
200m Run
10 Man Maker 25/15

ManMakers are Pushup right row, pushup left row, jump to squat, clean then press!

5/2/2011 “Stations”

“Stations”

4 stations
1 min on 1 min off
3 rounds

Knees to Elbows
Abmat Situps
Kb Swings
Box Stepups

Max reps

NEW BOX!!!!!!!!!!!!!

So we are about a week out from getting into the NEW BOX!! Got to finish up the bathroom, paint the trim and baseboards, refinish the Lifting Platforms/office and we are in BABY!!! Thanks to all that have spent their Free time helping my Dreams Come to Reality! GRIT is gonna be INSANE!

4/29/2011 Squat Cleans

Squat Clean 3-3-3-3-3

4/28/2011 “Down and Up”

“Down and Up”

For Time:
50 Air Squats
40 Sit-up (abmat)s
30 Push-up (hand release)
20 Box Jump (24 in.)
10 Burpees
800 m Run
10 Burpees
20 Box Jump (24 in.)
30 Push-up (hand release)
40 Sit-up (abmat)s
50 Air Squats

Rx+ use 20lb Weighted Vest