Week of 3/17/13

"The 4th Quarter is Ours"

Complete 5 rounds for time:

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315/225
10 Burpees

Post times and substitutions to comments.

Week of 2/18/13

1 minute to complete:
- 3 Thrusters @ 80% of 1RM (start with bar on ground)
- Max distance row or run
- 1 minute rest

Repeat 6 times.  Score is total distance run or rowed.

Post weight used and distance in the comments.

With a 20lb vest:

800m Run

5 minute rest

10 minutes AMRAP pushups and pullups

5 minute rest

800m Run

*Workout is scored on a point system.

- 800m runs: 2:30 and below gets you 100 points.  Subtract 1 point for every 3 seconds over 2:30.  Subtract half of a point for every 5 pounds not used on the run.

- Push Ups and Pull Ups:
   w/ 20lbs: 5 points per rep
   w/ 15lbs: 4 points per rep
   w/ 10lbs: 3 points per rep
   w/   5lbs: 2 points per rep
   w/   0lbs: 1 point  per rep
  * you may break up push ups and pull ups however you want.  If you want to do only push ups you can. If you want to do only pull ups you can. 

Post weights used and point total in comments.

Week of 2/4/13

Break up reps and sets however you want.  You may choose whatever weight you like and you may change the weight up or down as much as you need/want.

Post loads, reps, and time in comments.

Week of 1/28/13

RX weight is 135/95
Post times, scales, and substitutions in comments.

Week of 1/21/13

6 Rounds of:
- 3 Back Squats @ 75% of 1RM
- 10 Ring Push Ups
* rest 45 seconds between each round

Then:

- 100 Situps for time

Post loads, substitutions, and times in the comments.

Week of 1/14/13

For Time:
9 Hang Squat Snatches @ 135/95#
50 Double-Unders
7 Hang Squat Snatches @ 135/95#
50 Double-Unders
5 Hang Squat Snatches @ 135/95#
50 Double-Unders

Post times, weights, and any substitutions in the comments.

Week of 1/7/13

8 Tabata rounds (20 sec on 10 sec off) of:
■Wall Ball
■Sumo deadlift high pull
■Box jumps
■Push press
■Double Unders

Count total reps for each round.  Score = the lowest rep count out of the 8 rounds.

1 minute of rest after each round.

Note:  Perform 1, 20 second work set for each exercise with 10 seconds of rest between each.  Repeat this 8 times.  Do not do 8, 20 seconds work sets of the first exercise and then move on to the second.

Post score, weights used, and substitutions in comments.