150911 Aspiring Champs

Warm up:
5min DROMs
500m row
5 x 30yd @ 80%

A: Four rounds for time
60yd plate push
30 wall balls
20 ring rows
120yd sled push (#160)
Time: 32:34

150904 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time:
20 Wall balls (#25)
60yd Sled push @ 90% BW (#190)
20 KB snatch; 10 ea. arm (#35)
20 sit ups
Time: 26:59

150724 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time (40 min cap):
50 Double unders
4 lengths sled push #145
15 rope slam burpees
10 #50 sandbag toss over the box jump overs
Time: 38:53

150513 Aspiring Champions

Warm up:
1 min jump rope
5 min DROMs

Conditioning:
In 40 minutes and teams of 3 complete 3 rounds of:
-100 Wall Balls
-1000m row
-300yd sled push
-100 Tire flips
Break up the work as needed and all team members can be working at the same time
Score: Completed WB, ROW, Sled and 130 tire flips

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150403 Aspiring Champs

Warm up:
5 min DROMs
500m row
Burgener warm up
5 min jump rope

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
25 box jumps (24")
Time: 38:13

30 Burpees in 30 Days challenge
30 in 2:06

150313 Aspiring Champs

Warm up:
5 min DROMs
500m row
3 rounds of:
10 GHD sit-ups
10 Back extensions

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
Time: 33:58

150227 Aspiring Champions

Warm up:

15 min DROMs

A: 2 rounds for time of:

40 min cap

800m run

150 yd B/W sled push

1000m row

25 wall balls

Time: 26:30

150220 Aspiring Champs

Warm up:
5 min jump rope
5 min DROMs

2 rounds for time of:
B/W sled push for 150 yds
.5 mi run
50 air squats
50 cal row
Time: 27:06

150109 Aspiring Champions

Warm up:
5 in DROMs

Strength:
High Bar back squat work up to daily 2RM (225#)

Conditioning:
5 rounds for time of:
60 yd sled push 150#
60 yd sprint
15 wall balls
Time: 17:17

Finisher:
500m row

141121 Aspiring Champs

I've been recovering over the past 2 weeks. Last week I was completely out of commission with strep throat. I wound up losing 9.5 lbs in the process. This week it's been nothing but yoga. Feels good to get after it but I'll feel better after getting off of the antibiotics.

Warm up:
foam rolling
5 min DROMs
front squats
shoulder presses

Conditioning:
In teams of 2 complete the following AMRAP in 24 min:
120yd 230# farmer carries
240yd 145# sled push
12 30yd sprints
Score: 4 rounds + 60yd farmer carries + 4 30yd sprints

141107 Bench Press/Aspiring Champions

Warm up:
5 min DROMs

Power:
Establish 1RM Bench Press 225#

Conditioning:
For time:
300yd 145# sled push
2k Row
1mi run
Time: 21:54

141031 Aspiring Champions

Warm up:
5 min DROMS
10 35# KB goblet squats
10 Bulgarian split squats

Conditioning:
For time:
150yd B/W Sled push (205#)
1.5mi run
1500m row
Time: 23:14