Monday - 27JUNE2011

Rx
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Friday - 24JUNE2011

Rx
Deadlift
3-3-3-3-3 reps

Thursday - 23JUNE2011

Rx
"Nate"
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2/1.5 pood

scaling options
ADVANCED
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 Kettlebell swings, 2/1.5 pood
**If you don't have muscle ups use a 4/1 sub of pull ups and dips

INTERMEDIATE
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 Kettlebell swings, 1.5/1 pood
**If you don't have muscle ups use a 3/1 sub of pull ups and dips

BEGINNER
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg

Wednesday - 22JUNE2011

Rx
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20/14 pound ball

scaling options
INTERMEDIATE
Three rounds for time of:
35 Double-unders
15 Wallball “2-fer-1s”, 14-20#/10-14#

BEGINNER
Three rounds for time of:
20 Double-unders
10 Wallball “2-fer-1s", 10-14#/6-10#

Tuesday - 21JUNE2011

Rx
"Badger"
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

scaling options
ADVANCED
Complete three rounds for time of:
75/50 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

INTERMEDIATE
Complete three rounds for time of:
55/30 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

BEGINNER
Complete three rounds for time of:
25-35 pound Squat clean, 20 reps
20 Pull-ups (Assisted, or beginner okay)
Run 400 meters

Monday - 20JUNE2011

Rx
Clean & Jerk
1-1-1-1-1-1-1 reps

Friday - 17JUNE2011

Rx
"Nancy"
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

scaling options
ADVANCED
“Nancy”
5 rounds for time of:
400 meter run
65/35-45 pound Overhead squat, 15 reps

INTERMEDIATE
“Nancy”
3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps

BEGINNER
“Nancy”
3 rounds for time of:
400 meter run
Stick-25 pound Overhead squat, 15 reps

Thursday - 16JUNE2011

Rx
"Fran"
21-15-9 reps of:
95/65# Thrusters
Pull-ups

scaling options
Pick a weight you can do a good thruster 5-6 times with.

Wednesday - 15JUNE2011

Rx
Back Squat
3-3-3-3-3 reps

Tuesday - 14JUNE2011

Rx
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

scaling options
INTERMEDIATE
Three rounds for time of:
Row 500 meters
20 Burpees
20 Box jumps, 15-20” box
Run 400 meters

BEGINNER
Three rounds for time of:
Row 250 meters
15 Squat thrusts
20 Box jumps, 12-15” box
Run 200 meters