Karen

150 Wall Ball for time

Pick your poison

30 wt. lunges

12 med ball cleans

12 dips

+ 1 of the following

20 double unders and 400m run or

40 double unders and 200m run or

80 double unders

3 rounds for time

Monday

3 rounds for time

20 lunges

12 med ball cleans

12 dips

20-40-80 du

20=400m run

40=200m run

80=no run

Wall-E Saturday 6/27

2minute wall sit

60ft. farmers walk

2minute weighted step ups

400m medball run

3 rounds 

post time to comments

Friday Fran 6/26

21-15-9

Thrusters and Pullups

Thursday 6/25

250m row

200m run

15 hang cleans

15 wall ball

5 rounds

post time to comments 

Wednesday 6/24

5 deadlifts

10 burpees 

5 rounds

Post times to comments

Tuesday 6/23 Cindy

Cindy

5 pull ups

10 push ups

15 btw squats

rounds in 20 minutes

post rounds to comments

Monday 6/22

400m run

50 sit ups

50 renegade rows

400m run

35 sit ups

35 renegade rows

400m run

20 sit ups

20 renegade rows

Post time to comments

Saturday Filthy Fifty Gym Wide Work out

50 box jumps

50 jumping pull ups

50 KB swings

50 walking lunges

50 KTE

50 push press

50 back extensions

50 wall ball

50 burpees

50 double unders

Post time to comments

Friday June 19

200m run

5 broad jumps

10 sumo deadlift high pulls (sdhp)

400m run

10 broad jumps

20 SDHP

800m run

10 broad jumps

20 SDHP

400m run

5 broad jumps

10 SDHP

200m run

post time to comments

Thursday June 18

20 o-head lungs

10 med ball cleans

24 mt. climbers

12 d-ball slams

5 rounds

post time to comments

Wednesday June 17

200m run

7 pull ups

7 dips

7 rounds 

post time to comments

Nicole

400m run

max pull ups

total pull ups in 20 minutes

Monday

400m run

21 db thrusters

15 box jumps

9 push ups 

4 rounds 

Post time to comments

Friday

400m run

10 Deadlifts

25 sit-ups

4rds

Thursday

5 lateral Burpees

10 Pull-ups

15 Db Push Press

200m row

5rds

wednesday

"Helen"

400m run

21 kb swings

12 pull-ups

3x's

Back squat 5,5,5

Tuesday

Rounds in 20 min of

wt. lunges, 20 reps

db snatch, 12 reps each arm

200m run

monday

21 front squats

15 push press

9 thrusters

400m run

3x's

loading 65/95

Saturday

Nancy

400m run

15 o-head squats (65/95)

5 rounds for time

post time to comments

Friday June 5

Filthy Fifty or Dirty Thirty

50 box jumps

50 jumping pull ups

50 kb swings

50 walking lunges

50 kte

50 push press

50 back extensions

50 wall ball

50 burpees

50 doubleunders

post time to comments

Thursday

12 wallball

9 box jumps

6 pull ups

3 burpees

7 rounds

Wednesday june 3rd

25 sdhp

5 push-ups

200m run

20 sdhp

10 push-ups

200m run

15 sdhp

15 push-ups

200m run

10 sdhp

20 push-ups

200m run

5 sdhp

25 push-ups

A.M Double under and Pull-up practice

P.M Overhead squat 10,8,6,4,4

Heidi!!!!

 Heidi!!!!

40 double unders

40 sit-ups

40 db overhead lunges

40 double unders

40 db overhead lunges

40 sit-ups

40 double unders 

Rest 5 minutes then complete

Deadlift 

3,3,3,3,3,

MONDAY June 1st

Rocky Mountain Regional Qualifier Workout

10 Pull-ups

10 Front Squats-105/155

10 Burpees 

3Rds

Push Press 

8,8,8,8,8,