20140724

Teams of 2 (1 working at a time)

8 min to:

Run 1 mile

As many burpees as possible

10 min to:

Run 1 mile

Pushups

12 min to:

Run 1 mile

Situps

Team	Burpees	Push-ups	Sit-ups	Total
Clarke / James	56	168	190	414
Pichardo / Princeton	27	185	200	412
Brooks / Lybert	45	155	179	379
Qureishi / Grabski	45	200	173	418

20140721

For time:

95-lb. thrusters, 30 reps

20 sit-ups

400-meter run

115-lb. thrusters, 20 reps

30 sit-ups

400-meter run

135-lb. thrusters, 10 reps

40 sit-ups

400-meter run

Name	Time
Clarke	22:45
Josh	23:00
Brooks	21:10
Pierre	20:20
Princeton	26:30
Phillips	22:55
Pichardo	21:36
James	20:25

Week of 21 - 25 July 2014

Monday, 21 JULY

For time:

95-lb. thrusters, 30 reps

20 sit-ups
400-meter run

115-lb. thrusters, 20 reps

30 sit-ups
400-meter run

135-lb. thrusters, 10 reps

40 sit-ups
400-meter run

 

Tuesday, 22 JULY

IG Team will not be present.

"Helen"

3 rounds:
Run 400m
21 Kettlebell Swings
12 Pull-Ups

 

Wednesday, 24 JULY

AMRAP 20

EMOM:
Odd Min:
3 Power cleans (increase the weight until you fail)
Even Minutes:
10 Toe to Bar

 

Thursday, 25 JULY

Teams of 2 (1 working at a time)

8 min to:
Run 1 mile
As many burpees as possible
10 min to:
Run 1 mile
Pushups
12 min to:
Run 1 mile
Situps

 

Friday, 26 JULY
The "Q"

20140721

Monday, 21 JULY

For time:

95-lb. thrusters, 30 reps

20 sit-ups
400-meter run

115-lb. thrusters, 20 reps

30 sit-ups
400-meter run

135-lb. thrusters, 10 reps

40 sit-ups
400-meter run

Name	Time
Clarke	22:45
Josh	23:00
Brooks	21:10
Pierre	20:20
Princeton	26:30
Phillips	22:55
Pichardo	21:36
James	20:25

201470710

"Ghost"

6 Rounds

1:00 Row (for calories)
1:00 Burpees
1:00 Box Jumps
1:00 Rest

Repeat for six rounds

Name	RD 1	RD 2	RD 3	RD 4	RD 5	RD 6	Total
Brooks	41	43	41	40	41	46	252
James	48	49	50	43	50	52	292
Princeton	36	39	41	37	38	45	236
Grabski	40	47	46	42	41	42	258

20140708

Team Nukes

Teams of 2:

8min Clock

1 mile run (switch every 400m)

Remaining time Max Burpees to Plate

10min Clock

1 mile run (switch every 400m)

Remaining time Max Ground to Overhead with Plate (45, 25#)

12min Clock

1 mile run (switch every 400m)

Remaining time Max Overhead Lunge with Plate (45, 25#)

Team	Burpees	Ground to Overhead	Overhead Lunges	Total Reps
Princeton/Qureishi	14	66	96	176
Grabski/Clarke	29	65	90	184
James/Brooks	45	83	125	253
Phillips/Josh	31	80	110	221

I hate to say it was a landslide but one team did win every event.

Week of 7-11 July

Monday:

"DT"

3 RFT  @155/135/115

12 Deadlifts

9 Hang Cleans

6 Push Press

 

Tuesday:

"Team Nukes"

Teams of 2:

8min Clock

1 mile run (switch every 400m)

Remaining time Max Burpees to Plate

10min Clock

1 mile run (switch every 400m)

Remaining time Max Ground to Overhead with Plate (45, 25#)

12min Clock

1 mile run (switch every 400m)

Remaining time Max Overhead Lunge with Plate (45, 25#)

Measurement of success is reps completed of each exercise after the run, we will try and do this one outside if weather permits.

 

Wednesday:

“Dumbbell Mania”

3 Rounds of Dumbbell BenchPress

4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60

Rest 2 minutes between rounds

 

Thursday:

"The Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of box jumps
1 minute rest

Friday:

TBD,,,,we will try and make it as easy as possible