Wednesday - 1JUNE2011

Rx
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

scaling options
ADVANCED
Three rounds,9-7- and 5 reps, for time of:
Muscle-up
115/75 pound squat snatch

INTERMEDIATE
Three rounds,9-7- and 5 reps, for time of:
Muscle-up or Muscle-up progressions (4 pull-ups, 4 dips:1 muscle-up)
95/65 pound squat snatch

BEGINNER
Three rounds,9-7- and 5 reps, for time of:
Muscle-up progressions
10-25 pound squat snatch

Tuesday - 31MAY2011

Rx
21-15-9 reps for time of:
315/205 pound Deadlift
30/24" Box jump

scaling options
ADVANCED
21-15-9 reps for time of:
275/185 pound Deadlift
30/24” Box jump

INTERMEDIATE
15-12-9 reps for time of:
185-225/95-120 pound Deadlift
24/20” Box jump

BEGINNER
15-12-9 reps for time of:
25-655 pound Deadlift
12-20” Box jump

Monday - 30MAY2011

Rx
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

scaling options
INTERMEDIATE
For time:
Run 1000 meters
30 Handstand push-up progressions
Row 1000 meters

BEGINNER
For time:
Run 1000 meters
30 Push-ups
Row 1000 meters

Friday - 27MAY2011

**the picture on the mainsite for this workout is Robert's, check out the photo**

Rx
Five rounds for time of:
100m Run
25 Push-ups

scaling options
BEGINNER
Five rounds for time of:
100m Run
10 Push-ups

Thursday - 26MAY2011

Rx
Seven rounds for time and weight of:

35 Double-unders
1 Snatch

scaling options
If you don't have double unders, sub tuck jumps. Tuck jumps are knees to chest.

Wednesday - 25MAY2011

Rx

1 mile Run

*I won't be at class today because of a conflict so once you finish your mile, post the time here*

Tuesday - 24MAY2011

Rx
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips

scaling options
ADVANCED
Four rounds for time of:
50 Squats
25 Ring Dips (assisted acceptable)

INTERMEDIATE
Four rounds for time of:
50 Squats
25 Bar Dips (assisted acceptable)

BEGINNER
Three rounds for time of:
30 Squats
15 Bar Dips (or Bench dips)

Monday - 23MAY2011

Rx
Weighted Pull-ups
2-2-2-2-2-2-2 reps

Friday - 20MAY2011

Rx
Thruster 2-2-2-2-2-2-2

Thursday - 19MAY2011

Rx
Complete as many rounds as possible in five minutes of:
275/185 pound Deadlift, 3 reps
115/85 pound Push press, 7 reps

scaling options
ADVANCED
Complete as many rounds as possible in five minutes of:
225/155 pound Deadlift, 3 reps
95/65 pound Push press, 7 reps

INTERMEDIATE
Complete as many rounds as possible in five minutes of:
185-205/95-115 pound Deadlift, 3 reps
85-95/45-65 pound Push press, 7 reps

BEGINNER
Complete as many rounds as possible in five minutes of:
45-65 pound Deadlift, 3 reps
10-25 pound Push press, 7 reps

Wednesday - 18MAY2011

Rx
Three rounds for time of:
95/65 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

** If you don't have sit-ups on the GHD sub standard sit-ups, these can mess you up if you don't do them right **

scaling options
Three rounds for time of:
95/45 pound Front squat, 15 reps
Wall walk 40 feet - or - 80 Hand to Chest
30 Sit-ups
Wall walk 40 feet - or -80 Hand to Chest

BEGINNER
Three rounds for time of:
10 - 25 pound Front squat, 15 reps
Handstand 20 second handstand hold or 40 foot Bear walk
15 Sit-ups
Handstand 20 second handstand hold or 40 foot Bear walk

Tuesday - 17MAY2011

Rx
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

scaling options
INTERMEDIATE
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
5 Muscle-ups

BEGINNER
3 rounds
Run 400 meters
10 Beginner or assisted pull ups
10 Assisted dips or push ups

Monday - 16MAY2011

Rx
Five rounds for time of:
135/95 pound Overhead squat, 5 reps
10 Toes to bar
40/35 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

scaling options
INTERMEDIATE
Five rounds for time of:
85-95/55-65 pound Overhead squat, 5 reps
10 Toes to bar
30-35/20-25 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

BEGINNER
Five rounds for time of:
pvc - 20 pound Overhead squat, 3 reps
6 Toes to bar (or as close as your able)
5-12 pound dumbbell Hang squat clean, 9 reps
12 Double-unders

Friday - 13MAY2011

Rx
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20/14 pound ball
15 Kettlebell swings, 1.5/1 pood

scaling options
INTERMEDIATE
Complete as many rounds as possible in 20 minutes of:

5 Pull-ups
10 Wall ball shots, 12-16 pound ball
15 Kettlebell swings, 1 pood or 30/24 pound KB

BEGINNER
Complete as many rounds as possible in 15 minutes of:
5 Pull-ups (beginner or assisted okay)
10 Wall ball shots, 8-10 pound ball
15 Kettlebell swings, 12-15 pood

Thursday - 12MAY2011

Rx
Five rounds for time of:
95/65 pound Thruster, 15 reps
15 Bar-facing burpees

scaling options
INTERMEDIATE
Five rounds for time of:
65-75/45-55 pound Thruster, 15 reps
15 Bar-facing burpees

BEGINNER
Three rounds for time of:
10-25 pound Thruster, 15 reps
15 Bar-facing burpees

Wednesday - 11MAY2011

Rx
21-15-9 reps for time of:
24"/20" Box jump
75/55 pound Power snatch
Chest to bar Pull-up

scaling options
INTERMEDIATE
21-15-9 reps for time of:
20” Box jump
55/35-45 pound Power snatch
Pull-ups

BEGINNER
21-15-9 reps for time of:
12-15 Box jump
5-15 pound Power snatch
Pull-ups (Beginner or assisted okay)

Tuesday - 10MAY2011

Today we will be meeting at Stoneman Stadium. It is located just inside McNair Gate, near the softball fields.

Rx
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

scaling options
BEGINNER
For time:
Run 400 meters
Run 100 meters backwards
Run 400 meters
Run 100 meters backwards

Monday - 09MAY2011

Rx
Front Squat 5-5-5-5-5 reps

Thursday - 05MAY2011

Rx
"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Overhead squats
Burpees

scaling options
INTERMEDIATE
"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
65/45 pound Overhead squats
Burpees

BEGINNER
"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
45/25-35 pound Overhead squats
Burpees

Wednesday - 04MAY2011

Rx
Five rounds for time of:
15 Ring rows
155/105 pound Bench press, 15 reps
225/155 pound Back squat, 15 reps

scaling options
INTERMEDIATE
Five rounds for time of:
15 Ring rows
135/75-95 pound Bench press, 15 reps
185/105-125 pound Back squat, 15 reps

BEGINNER
Three rounds for time of:
15 Ring rows
15-25 pound Bench press, 15 reps
25-55 pound Back squat, 15 reps

Tuesday - 03MAY2011

Rx
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

scaling options
BEGINNER
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)