Bench Press on the min every min for 12 min of 225#

then,

work up to a 3RM Front Squat
Chipper - 10x Front Squats at 90% of 3RM, 75 Burpee Pull Ups, buddy carry

6 rounds of:

max calorie row for 1 min
max KB swings 55# in 1 min

no rest between rounds.

Memorial Day

Front Squat
3x8 (135#)
3x5 (185#)
6x2 (225#)
Then: 50% 1RM x 100 reps

Flight Time:
Double Unders (unbroken)
5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

Heavy Front Squat

Gauntlet Stairmaster
10 Minutes to get heart rate to maximum (185bpm)
Spend 2 minutes at maximum heart rate.
2 minutes recovery
Repeat

Heavy Front Squat
15 @ 95#
12 @ 115#
10 @ 135#
8 @ 155#
6 @ 185#
4 @ 205#
2 @ 225#
1 @ 255#

24 Hallway Lunges w/ 35#DB +
30 Wall Balls
20 Hallway Lunges w/ 35#DB +
20 Wall Balls
16 Hallway Lunges w/ 35#DB +
10 Wall Balls

Tabata Run

1)
Hallway Lung 40m (about 15 steps each leg)
25#DB, 35#DB, 45#DB +
1:00m wall sit
No rest between sets

2)
5 Rounds for time:
90% 1RM front squat x 5 +
10 Burpees

3)
Run 2.25 miles TABATA style
8 speed + 8 incline

You will set the incline and pace before you begin and then don't touch it. Run for 20 seconds and then straddel the treadmill for your rest for 10 seconds. Continue this pattern until you have run for 2.25 miles. With the treadmill running at an 8 speed this should take about 17:00min.

For a video demonstration click here.

Must Be The Carpet

A. AMRAP sets of 5 unbroken bench press - 155# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45# in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 20 unbroken double unders in 4:00
post total sets per letter to comments
(i.e. A-12, B-12, C-12)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
you must stop skipping after 20 reps are achieved for DU's

50 Push-Ups (push-up board)
5 front squat - 135#
40 Push-Ups
5 front squat - 155#
30 Push-Ups
5 front squat - 175#
20 Push-Ups
5 front squat - 195#
10 Push-Ups
5 front squat - 205#


ROWER SPRINTS
5 Rounds
Row max effort for 50 seconds
Rest 50 seconds
Each round must beat the first rounds distance

Awaken

"An old belief is like an old shoe. We so value its comfort that we fail to notice the hole in it."
-Robert Brault

1)

30 sec work/30 sec rest

Mountain Climbers (rest in plank)

2)

5 Rounds of Max Front Squat in 90 seconds @ 115#

Rest 2-3 minute between rounds

3)

Hallway Walking Lunges

3 Rounds of

45# OH + Leg Press x 20reps

4)

Calves

5)

5xTGU @ 25# (5 each side)

4xTGU @ 35#

3xTGU @ 45#

2xTGU @ 55#

1xTGU @ 65#

The Most Wonderful Time of The Year

1)
Front Squat
1 x 12 @ 50%
1 x 10 @ 60%
1 x 8 @ 70%
1 x 3 @ 80%
4 x 1 @ 90%-100%

1 Rep Max:
Eric: 235#
Chris: 245#
Stu: 255#

WOD)
4 Rounds for Time:
400m Run
30 Wall Ball
30 Box Jumps (24inches)

Times:
Chris: 18:20
Stu: 24:13
Eric: 27:30