Oct 12 Boulders for shoulders

5 rounds no time

10 hang power clean

5 push press

then

increase weight

5rounds

3 HPC

1 PP

Advertisements

Oct 9 Worst Parade Ever

at the track (for teams of 2)

20 strict pullups (both members)

then starting together:

one member -tire flip from bars to bars (full long axis of the track)

other member – OH lunge with small tire same distance

TWIST – every 3 min do 10 burpees

20 strict pullups

then starting together:

switch and return to other set of bars

NOTE: if you get to the bars before your partner you may rest but must do the burpees till both are at the bars.

 

 

Sept 13 You take the baby

At the track. The bus leaves the gym at 10:30.

teams of 2

tire flip medley down and back (both people on the tire at the same time)

While this is happening,

One team has to go around the track alternating (this means one with the sack at a time) with Beelsechub’s sack (on one shoulder or in front – NO across both shoulders)

Rotate until all teams have taken the sack.

 

What’s next?

If anybody is froggy, then go at it with

individual  tire flip races (side by side flip race for a set distance)

and/or

sack around the track, individual.

July 10 Run medley

At soccer field

run 800

15 burpee-broad jump then finish to 50 yd line with walking lunges

15 burpee-broad jump then finish back to start with bear crawl

run 1600

100 tuck jumps

run 1600

15 burpee-broad jump then finish to 50 yd line with walking lunges

15 burpee-broad jump then finish back to start with bear crawl

run 800

June 20 A long time coming

A blast from the past

At the track, bring water and a towel for hand drying and gloves if you go them.

For time:

run 200, max Pull up

run 200, max toes to bar

repeat till you do 100 pull ups and 100 toes to bar. If you finish one thing early you must only run 200 to the next bar setup.

The killer – one set of 50 burpees must be performed. Your choice on where to put it.