DSC_0250Warm-up Drills
I. Run 400m
II. 3 Rounds of
Burgener Drill (45/30lbs or PVC)
III. 10-8-6 reps of
Medicine Ball Cleans (20/14lbs)
Push-ups (CFGS)
IV. Mobility


5 rounds, each individually timed
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (butterfly)
50 x Squats

Notes: Rest precisely 3:00 between each round.

Post scores to comments.

“Hammer Stamped”
6 Rounds for time of
12 x Sledgehammer Strikes
1 x Tire Flip & Bound

Notes: 6R/6L per round for the Sledgehammer Strikes. Those who are suspect with their intent/aim with the hammer will be relegated to a Slambball (40/20lbs) substitute.

Post scores to comments.

About Samy

This entry was posted in . Bookmark the permalink.

4 Responses to 03.27.2014

  1. Alison says:


  2. Peter says:

    “Barbara”: 4:24/5:25/6:00/6:06/5:52
    Total Time 35:45 ( 2:00 rest between)

  3. Kerri says:

    3 + 45 rx

  4. Marcia says:

    Buzzkill Barbara
    3 + 41 rx

Leave a Reply

Your email address will not be published. Required fields are marked *


  • No events.