32nd madness

THE EVOLUTION:

First

10-1 manmakers
1-10 TGU

(30 min cut off)

then
10 min intermission

then

50 squats
50 KB swings
50 push ups
50 sit ups

(3 rounds 25 min limit)

31st madness (7/23/2009)

THE EVOLUTION:

FIRST: "MISERY LOVES COMPANY

15 REPS OF

HSPU
BOX JUMP
BURPEES
WALLBALL
BALLSLAM

(4 ROUNDS)

THEN: DRAG RELAY

THEN: FEMALE - 20-30#DB/MEN- 40-60# DB

10 PISTON PRESS
10 RENEGADE ROW
100 SINGLE JUMP ROPES OR 50 DOUBLE UNDERS
3 ROUNDS+
8 DIPS
8 DEAD HANG PULL UPS
100 SINGLE JUMP ROPES OR 50 DOUBLE UNDERS
3 ROUNDS+
3 MINUTE STATIC HOLD IN EITHER; (PULL UP, PUSH UP, DIP, OR REVERSE PULL UP POSITION)

30th Madness

29th madness

THE EVOLUTION:

first

10-1 ladder of:
HSPU
pull ups

then

BB complex
5 cleans
4 front squat
3 push jerk
2 reverse lunge
1 snatch
(10 rounds)

then

partner row cool down (12 mins.)

29th madness

The Evolution:

"rite of passage"
(max burpees in 30 mins,)

then

player's choice 1RM

then

players choice clean up
(work movements you're having trouble with)