Pain Train

20 minutes AMRAP:

5 Deadlifts (100/155)
10 KB Swings (35/53)
15 Box Jumps

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Zoning

1 round:

800M Run
30 Pushups
25 Pullups
15 SDLHP
10 Burpees
400M Run
10 Pushups
15 Pullups
25 SDLHP
30 Burpees
800M Run

This is going to be brutal!!

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BACK TO THE FIELD HOUSE!!

5 rounds of:

10 back squat
10 burpees
10 gut busters

We did this one on 8.8.08 and 10.10.08 if you want to compare.

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20's

4 rounds:

400mRun
20 KB Swings
20 V-Ups
20 Box Jumps
20 Push Ups

5.26.2009
Crazy 8's

8 Rounds:

8 Pullups
8 Box Jumps
8 Burpees
8 Dips
8 Pushups
8 Lunges(alt-in place)
8 Dubs
8 Wall Balls

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Gina

4 rounds:

400m Run
7 Overhead Squats
7 Front Squats
7 Back Squats
(95/65 for all squats)

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Rocky Mountain 2

3 rounds for time:

8 Dead-lifts (300#/195#)
400 meter run

Go get 'em!!

Countdown

For time:

(115#/85#)

10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press

Rocky Mountain Qualifier

3 rounds for time of:

10 Chest to Bar Pull-ups (or 20 regular)
10 Front Squats (165#/95#)
10 Burpees

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The Smoker

4 Rounds for Time:

21 Thrusters (65/95)
21 SDLHP (65/95)
21 Jumping PullUps
400M Run

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Fight Gone Bad

5 rounds of 5 min:

Movements TBA!

Expedia

21, 18, 15..........3

Overhead Squats (65/95)
Pullups
Box Jumps
Pushups
Odd=200M Run
Even=400M Run

Max Muscle

5 rounds:

5 muscle ups
10 squat snatches 95 lbs
15 MMA knees
Run 3 laps

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8 Ball

8 Rounds:

8 Deadlifts (135/215)
8 KTE's
8 Squat Jumps
8 HSPU
200 m Run

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Timed Chipper

1 round:

800 m Run
25 OHS (95/135)
100m Run (2 laps)
50 KB Swings
100m Run (2 laps)
25 Burpess
200m Run (3 laps)

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Modified Angie

100 of each:

Pull Ups
Double Unders
Hollow Rocks
Ring Dips

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Blaster

4 Rounds:

400M Run
20 Thrusters (65/95)
30 Push Ups
40 Alternating Lunges

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Killer

800m Run

21-15-9:
Cleans (95)
Burpees

800 m Run

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Butt Blaster

10 rounds of 10:

Split Jumps
Overhead Walking Lunge (45/35)
Burpees

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Butt Blaster

Split jumps, overhead walking lunge, and burpee