1 min on, 30 seconds off x 15
Thrusters
Suitcase
Jumps
Robert- 155
"B"- 105 (burpees sub'd for jumps)
Jan- 126
Chris- 100

3 min on, 1 min off x10
Push-up
Squat
sit-up

Robert- 436
"B"- 315
Chris- 325
Jan- 266

Suitcases
jumprope or jumps
push-ups
10 reps
1 min work, 30 sec rest x 15 sets
“B” 8 burpees sub’d for pu
Chris 18
Jan 15
Anna 15
Angie 9

5 burpees
5 kettlebell swings
10 sit-ups
10 squats
2 min work
1 min rest
10 rounds
Robert 20
“B” 12
Chris 15
Jan 12
April 12
Sandi 12

Jumps
slams
suitcase
10 reps of each
AMRAP in 20 min
Robert 11 + lift and jumps
Chris 8 4 slams short of 9
Jan 7 + lifts and jumps
Anna 6 even

3 rounds, 1:30 between rounds, :30 between exercises of:
box jumps,Kettlebell swings, squats, Sit-ups, Burpees

Robert:
jumps: 30, 30, 25
lg KB: 33, 34, 33
sq: 48, 49, 51
b: 18, 15, 15
su: 43, 40, 30

B:
jumps: 25, 25, 25
sm KB: 40, 40, 40
sq: 50, 50, 52
b: 16, 17, 15
su: 39, 39, 39

Chris:
jumps: 22, 24, 27
KB: b33, m33, m33
sq: 37, 42, 50
b: 16, 12, 15
su: 32, 28, 27

Jan:
jumps: 23, 25, 25
KB: m42, s44, s43
sq: 36, 38, 36
b: 14, 14, 15
su: 17, 22, 23

Anna:
jumps: 24, 21, 21
KB: s35, s21, m15
sq: 33, 37, 25
b: 11, 13, 15
su: 27, 15, 21

20 reps for 20 minutes of:
box jumps
sit-ups
push-ups
squats

Robert: 7 , 2 sit-ups , push-ups short of 8
B : 7, + squats , 15 push-ups
Chris: 6 + push-ups, 2 sit-ups
Anna: 4, 15 sit-ups short of 5
April: 4 , short Push-ups for 5
Angie: 4, 5 jumps short for 5
Jan: 4 +squats

thruster,run,pull-ups

AMRAP in 20 min of:
10 thrusters
run to the pull-up bar
10 pull-ups ( all were jumping )
"B" 12 lbs 6 rds + thr, pu
Robert 6 even 3 rds 25lbs ,3rds 20 lbs
Chris 20 lbs 4 rds + thr , PU
Jan 4 rds 12 lbs + thr
It was a tough one for everybody today!

AMRAP in 20 min of:
run 300m
5 burpees
10 squats
10 kettlebell swings
20 knees to elbows ( on floor )

Blaine 6 rds + run
"B" 6 rds
Leah 4 rds + run, burpees

"Filthy Fifty"

For time:
50 step-ups
50 ballslams
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows on the ground
50 Push press, 12 lbs
50 Good mornings 12 lbs
50 Squat balls, 20 pound ball
50 Burpees
50 jumpropes

"B" 21:41
Jan 23:35
Chris 26:55
April all she left was pushpresses, had to stop 32:00

"The Chief"

Max rounds in 3 minutes of:
kettlebell swings, 3 reps
6 Push-ups
9 SquatsRest
1 minute.
Repeat for a total of 5 cycles.

Robert and "B" tore this up!

Robert 1.5 pood
5+s
5+s,5 pu
5 +s,pu,8sq
5 +s,pu, 1sq
5+s,pu,1sq

"B"
5
5
4 2 squats short of 5
5
5

Group Training