Saturday, January 24, 2015

10 total rounds, alternating with a partner

10 squats, sprint to trash can
10 burpees, sprint to waters edge
10 downhill push ups, spring to marker
10 up hill sit ups, sprint to finish & tag partner

Saturday, January 17, 2015

1.17.15

"Vacation?"
5 Rounds for time:
10 Sandbag GTO10 Over the bag burpees
10 Sandbag Thrusters
4 Trash Can Shuttle

Supplement:
Headstand Hold for time

Saturday, January 10, 2015

1.10.15

1 Mile loose pack time trial

Rest as needed

5 rounds for time or 15 minute AMRAP:

100 foot bear crawl
100 foot long jump
Every 5th long jump, 3 burpees

Saturday, January 3, 2015

1.3.15

15 Minute open water swim practice, conditions permitting. 

Rest as needed

10 Rounds or 20 minute AMRAP
10 Burpees
10 Kettlebell Swings 70/53
Run to Water, 
submersion, Run back 

Finisher:
4 x 50 yard sprint, prone start w/ walk back rest