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

Week 8: "Mr. Kitty"

for time:

10 power cleans @ 115
20 hand-release pushups
30 box jumps @ 20"

5 rounds.

week 7: "5k"

run a 5k.

time it. 

Week 6: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.