FRIDAY-29JUN2012

5 Rounds
15 Knees to Elbows
15 Back Extensions
15m Handstand Walk
15 Box jumps 24"


INTERMEDIATE
4 Rounds

15 Knees to Armpits

15 Back Extensions

15m Handstand shoulder taps

15 Box jumps 24"

BEGINNER

3 Rounds

10 Knees to hips

10 Back Extensions

10m Shoulder taps with feet on bar or box

10 Box jumps-choose height

THURSDAY-28JUN2012

50 Back squats 75/55#
25 Pushups
40 Back squats
20 Pushups
30 Back squats
15 Pushups
20 Back squats
10 Pushups
10 Back squats
5 Pushups


INTERMEDIATE
50 Back squats-choose weight

25 Pushups-choose height for incline

40 Back squats

20 Pushups

30 Back squats

15 Pushups

20 Back squats

10 Pushups

10 Back squats

5 Pushups

BEGINNER

25 Back squats-choose weight

12 Pushups

20 Back squats

10 Pushups

15 Back squats

7 Pushups

10 Back squats

5 Pushups

5 Back squats

2 Pushups

WEDNESDAY-27JUN2012

5 Rounds
12 Kettlebell Swings 53/35#
12 Toes to bar 


INTERMEDIATE
5 Rounds

12 Kettlebell Swings 44/30#

12 Knees to Elbows

BEGINNER

5 Rounds

12 Kettlebell Swings-choose weight

12 Horizontal Toes to bar

TUESDAY-26JUN2012

Burpee Broad Jump 400m


INTERMEDIATE
Burpee Broad Jump 300m


BEGINNER
Burpee Broad Jump 200m


Meet at Castle Field. Dress in something you don't mind getting dirty, especially if it is rainy out.  Consider wearing gloves, wearing pants and/or taping your knees.  

MONDAY-25JUN2012

EMOM 10
3 Squat Cleans 155/105#
then AMRAP 10
12 Deadlift 155/105#
10 Boxjumps 24/20"
8 Wallballs 20/12#
*Use the same bar and weight for the squat cleans and deadlift.


INTERMEDIATE
EMOM 10

3 Squat Cleans 115/85#

then AMRAP 10

12 Deadlift 115/85#

10 Boxjumps 20/18"

8 Wallballs 14/10#

BEGINNER

EMOM 10

3 Squat Cleans-choose weight

then AMRAP 10

12 Deadlift-choose weight

10 Boxjumps-choose height

8 Wallballs-choose weight


WE WILL BE MEETING AT CASTLE FIELD TOMORROW.

FRIDAY-22JUN2012

5 rounds

5 hang cleans 95/65#

2 lunge then shoulder press each leg

5 burpees

INTERMEDIATE

5 rounds

5 hang cleans 65/45#

2 lunge then shoulder press each leg

5 burpees

BEGINNER

5 rounds

5 hang cleans-choose weight

2 lunge then shoulder press each leg

5 burpees

THURSDAY-21JUN2012

5 rounds of

5 pullups

10 pushups

15 dips

20 toes to bar

run 100m with 45/25# plate         

INTERMEDIATE

5 rounds of

5 pullups-banded or jumping

10 pushups-choose height

15 dips-off a box

20 toes to bar-horizontal

run 100m with plate-choose weight

BEGINNER

3 rounds of

5 pullups-banded or jumping

10 pushups-choose height

15 dips-off a box

20 toes to bar-horizontal

run 100m with plate-choose weight

WEDNESDAY-20JUN2012

5 rounds of

30 sec of max reps of box jumps 24/20”

30 sec of max reps of Wallballs 20/12#

30 sec of max reps of plyo lunges

30 sec of max reps of burpees

1 min of max reps of double unders

rest 2 minutes

BEGINNERS

Choose height for box jump

Choose weight for wallball

Walking lunges

Burpees with step forward and backward

EVERYONE ATTEMPTS DOUBLE UNDERS TODAY!

TUESDAY-19JUN2012

3 rounds

400m Run

21 Clean & Jerk 135/95#

ADVANCED

3 rounds

400m Run

21 Clean & Jerk 95/65#

INTERMEDIATE

3 rounds

400m Run

21 Clean & Jerk 65/45#

BEGINNER

3 rounds

400m Run

21 Clean & Jerk –choose weight