Run, Slam, Run

For time:

Run 800 m

30 squat clean wall ball 20/14

Rune 800m

*For the squat clean wall balls:  Perform a full squat clean with a medicine ball and come to standing with the ball positioned at chest level.  Then perform a wall ball shot and let the ball fall to the ground.  Repeat. 

The Nina, The Pinta and The Santa Maria

The Nina:

7 min AMRAP of Cindy

Complete as many rounds as possible in 7 minutes of the following

5 Pull-ups

10 Push-ups

15 Squats

rest 3 minutes

The Pinta (“The Spotted One”):

Half Fran (you’ll be seeing spots after!)

12-9-6 reps of the following

Thruster 95/65

Pull-up

*10 min time cap

Rest 3 minutes

The Santa Maria:

7 min AMRAP of Mary

Complete as many rounds in 7 minutes of the following

5 Handstand push-ups

10 One legged squats, alternating

15 Pull- ups

 

 

Tabata This!

Tabata intervals: 8 rounds each of 20 seconds of work and 10 seconds of rest 

Deadlift 135/85

Hand release push-ups

Rest 2 minutes

Push press 96/65

Squats

 

WTF are Tabata intervals?

The Core

For time:

30-25-20-15-10-5 reps of the following

– GHD sit-ups

– Back extensions

*Scale abmat sit-ups if unable to preform GHD sit-ups, prone row for back extensions, 3 x single unders for double unders.

Demo video for GHD’s: http://www.youtube.com/watch?v=t9kra8Mg_bE

time trials

For time:

row 800m rest 5minutes

run 800m rest 5 minutes

row 400m rest 5 minutes

run 400m 

Fitlhy Fifty

50 box jumps

50 jumping pullups

50 KB swings

50 walking lunges

50 knees to elbows

50 push press 45lb

50 supermans

50 wall balls

50 burpees

50 double unders

Deadlift and stations

Strength:

Deadlift

5-5-5-5-5

Endurance:

4 rounds of 1 minute stations:

1. High knees to 20″ box

2. Pushups

3. Front shoulder raises with band

4. Medball slams 20/14