Week 15: "Nicky"

for time:

8 sumo deadlift high-pulls @ 135

10 push-press @ 115

12 situps

5 rounds

Week 14: "Amor Fati"

AMRAP in 17 minutes:

1 body squat
1 burpee
1 hang power clean to overhead @ 95

increase rep count ever round by 1 rep, so 1, 1, 1, then 2, 2, 2, then 3...

have fun, this one is awesome.

Week 13: "Lord of War"

for time:

10 squat cleans @ 135
20 box jumps @ 24"

3 rds.

This one sucks. Hard.

Alex/ 6:18

Week 12: "Hank"

For time:

5 deadlifts @ 315
15 burpees

5 rounds.

clean. simple. heavy. hard.

To scale this workout, drop the weight on the deadlift down and up the burpees. So, you could do 5 dealifts at 225 and then do 20 burpees every round. Just find the balance that works for you, if the workout as prescribed is too much.

Alex/5:05

how to deadlift (pretty good video): http://www.youtube.com/watch?v=TuBucAGzRBU

how to burpee (you don't have to jump in the workout): http://www.youtube.com/watch?v=UU9vmUk8jUg

Week 11: "Chip"

For Time:

70 burpees
60 situps
50 kettlebell swings @ 52 lbs
40 pullups
30 handstand pushups

get large, this one is a killer.

Week 10: "Jag"

Alex made this workout up.

for time:

reps of 21-15-9

snatch
overhead squat

@95

it's doper than dope.

Week 9: "12.1"

As many reps as possible

7 min
burpees

alex/170
chris/132