Five rounds, each for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 minute rowing machine or other cardio equipment (fast paced!)


3 Rounds:

50 DU

15 Burees


then...

5 minute rowing machine or other cardio equipment (fast paced!)

3 Barbell Thrusters ( 65 lbs women/ 85 lbs men)

3 pull ups

4 Barbell Thrusters

3 pull ups

5 Barbell Thrusters

3 pull ups

6 Barbell Thrusters

3 pull ups

7 Barbell Thrusters

3 pull ups

1 Mile Run

Great Video about tips on how to swim the 50 free:


http://www.nxtbook.com/nxtbooks/usaswimming/splash_20120304/index.php#/10

3 Rounds:

7 Front squat

15 KB Swings

15 Wall Ball

15 Bench Pull ups

400 meter run

10 pull ups

10 dips

50 push ups

50 sit-ups

400 meter run

5 Rounds

12 Push press (55lbs/75lbs)

12 Med Ball Cleans

200 meter run

3 Rounds:

8 pull ups


6 power cleans


4 back extensions


2 handstand push ups (do against a wall with a mat or someone spotting you see video attached: http://www.youtube.com/watch?v=YdBSefJNbB8

4 Rounds timed:


2 laps around track or 4 min run
8 back squats (100lbs for women/150 men)
10 burpees

21-15-9-7

hand release push ups

med ball slams

box jumps

burpees

50 DU or 100 Jump Rope

20 min AMRAP


10 thrusters

10 back extensions

10 wall ball

10 push ups

400 meter run

3 Rounds:

6 Deadlifts

12 KB Swings

6 frog hops

400 Meter Run

Barbara:

20 pull ups (if you cant do regular pull ups use a band or do jumping pull ups)
30 push ups
40 sit ups
50 air squats


5 Rounds time each round. Record your total time!!!

8 pull ups

20 wall ball

7 pull ups

20 lat pull down (low weight)

6 pull ups

20 box jumps

5 pull ups

20 lunges (total)

4 pull ups

20 Double Unders

For Time:

50 push ups

50 jump rope

50 toe touch abs

50 Frog Hops

1.5 mile run --moderate to fast pace

Backsquat

5-5-5-5-5


Then... 2 times through

30 sec on 10 sec off the following:

wall ball
split jumps
knees to chest
bench pull ups
KB swings

1 min rest

800 Meter Run
21 Thrusters
21 Burpees
800 Meter Run
15 Thrusters
15 Burpees
800 Meter Run
9 Thrusters
9 Burpees