013012

AMRAP 20

Cone Run
10 KB Swings
8 Push-ups
6 Burpee Pull-ups (Or over KB)

012712

AMRAP 30

10 Pull-ups
cone run
10 Box Jumps
cone run
10 goblet squats
cone run
10 Burpees
cone run

****cone will be shorter, so the runs will be more like "sprints"***

012512

AMRAP 25

100 Ft. Walking Lunges
15 SDHP
15 sit-ups\russian twists

012312

A.)AMRAP 10
10 Weighted Squats
10 push-ups

B.)AMRAP 10
10 Box Jumps
10 Burpees

We can start on either. just need to split to have enough boxes.

012012

AMRAP 30

Cone Run
5 Pull Ups
10 KB Swings
15 Air Squats

011812

Max rounds in 3 minutes of:
Power cleans (85\135) 3 reps, we will use KB to do cleans or SDHP
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

011712

AMRAP 20

10 KB Swings
15 Push-ups
20 Sit ups

Friday the 13th

AMRAP 30

Loop Run
13 KB Swings
13 Push-ups
13 Squats

011212

AMRAP 20

A. 10 in

Cone run

10 BJ \ 20 Steps ups

5 Pull-ups \ 10 ring rows

B. 10 min

Cone Run

10 Weighted sit-ups

5 burpees

11012

15 AMRAP

15 Deadlifts with Kettlebell

15 pushups

January 9, 2012

Buy in: Tabata Squats -bottom to bottom

WOD: AMRAP 15

5 Goblet Squats
7 Burpees over Squat weight ( I will show)

AMRAP 20

10 Pistols \ 15 Air Squats

10 Plate Burpees

Short run with Plate (yellow pole)

 

Scale to do regular air squats and regular burpees (no plate)

010411

Warm up Run to Kingsbury, 15 OHS, hallows

15 AMRAP

15 Russian Twist/situps/ball situps

12 SDHP KB

9 T2B/K2E

Then run to Kinsbury

Cash out- 3 1 min plank holds, and each side