19 MAY 2012 - "Diane"

HEAVY:
Rest Day

INTENSITY:
"Diane"

21-15-9 reps, for time
Deadlift 225 lbs
Handstand push-ups

RESET:
Jog 1 Mile
10 Kettlebell Chops, Right Side (1p / .5p)
10 Kettlebell Box Jumps (24/20)
10 Kettlebell Chops, Left Side

18 MAY 2012 - Back Squat, Weighted Push-Ups

HEAVY:
Backsquat
Between each set peform:
2 Bar-Facing Burpees
3 Wall Walk-Ups

Then;
Weighted Push-Up

Use the Reps and Load information to the right. If you do not know your 1RM Weighted Push-Up, find it.

INTENSITY:
Rest Day

RESET:
Max Reps, Toes-to-Bar
Max Reps, Clapping Push-Ups

17 MAY 2012 - Sprints, Plank

HEAVY:
Deadlift
Between each set perform:
6 Box Jumps (30/24)

INTENSITY:
10 Rounds of:
200m Sprint
Plank*

*For each split on the 200m run, that is the amount of time you must plank. If your first 200m sprint is 20 second, you plank for exactly 20 seconds.

Post total time, including planks to comments.

RESET:
2 Rounds of
10 Spiderman Lunge Steps
10 Toes-to-Bar
10 Hip-Ups

16 MAY 2012 - Front Squat, KB Swings, Pull-Ups, Toes-to-Bar

HEAVY:
Shoulder Press
Between each set perform:
50' Bear Crawl

Follow the "Heavy Work" section to the right for weight and reps

INTENSITY:
4 Rounds of:
 3 Cycles of:
 2 Front Squats (185 / 135)
 10 KB Swings (1.5p / 1p)
 3 Pull-Ups
 3 Toes-to-Bar

Perform each cycle of exercises 4 times. Post times to comments

RESET:
For Quality
Jog 400m
15 Cobra Push-Ups
15 Ring Dips

15 MAY 2012 - "Karen"

HEAVY:
Rest Day

INTENSITY:
"Karen"
150 Wall Balls for time

RESET:
Run 800m
Then 15 Reps each of:
KB Swings
Superman Back Extension
Cobra Push-Up
Spiderman Lunge

14 MAY 2012 - Bench Press, KB Snatch, KB Windmill

HEAVY:
Bench Press
Between each set, perform the following:
5 Clapping Push-Ups
5 Ball Slams

Then
KB Snatch +
KB Windmill

Use the same rep ranges as the Bench Press

INTENSITY:
Rest Day

RESET:
1 Gasser

13 MAY 2012 - AMRAP, KB Snatch, Box Jumps, Ring Dips

HEAVY:
Front Squat
Between each set, complete the following:
10 Hollow Rock
3 Chest-to-Bar Pull-Ups

INTENSITY:
AMRAP, 7 Minutes of:
2 KB Snatch (2p/1.5p)
4 Box Jumps (30/24)
6 Ring Dips

Post rounds to comments

RESET:
Before full recovery from Intensity, complete:
2 Rounds
400m Jog
10 Toes to Bar

12 MAY 2012 - Bear Complex and PYR Box Jumps

HEAVY:
Bear Complex
Use sets, reps, and load based upon Heavy Work to the right
Use your 1RM of Push-Press. For example: 3 Sets, 3 Reps, 90% 1RM would be 3 sets of 3 Reps of the 7 movements of the Bear Complex at 90% of your 1RM Push Press

INTENSITY:
10 Rounds
PYR - Box Jump (24/20)

Find the definition for PYR workouts here

Post your total score for all rounds in the Comments

RESET:
3 Rounds, 60 Seconds Hold each of:
Squat Bridge
Spiderman Lunge, Right
Plank
Spiderman Lunge, Left
Cobra Pose

Then:
Max Reps Clapping Push-Ups

11 MAY 2012 - "Badger"

HEAVY:
Rest Day

INTENSITY:
"Badger"

Complete three rounds for time of:
30 Squat Clean @ 95/65
30 Pull-ups
Run 800 meters


RESET:
Walking Lunge AFAP (As Far As Possible...without taking a break)
Bear Crawl (same distance)
20 Around The Worlds, Alternating direction

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December, 2007

10 MAY 2012 - Deadlift and Squat Snatch

HEAVY:
Deadlift
Between each set, do the same number of Bar-Facing Burpees

Squat Snatch
Between each set complete the following:
5 Strict Pull-Ups
5 Kettlebell Swings (2p/1.5p)

INTENSITY:
REST DAY

RESET:
3 Rounds, For Quality of:
50' Bear Crawl
25 Hollow Rocks
50' Broad Jump
25 Dips (Ring, Bench, or otherwise)