Tuesday, August 26, 2014

26 AUG 2014


100 ft Walking Lunges
21 Pull Ups or Ring Rows
21 Sit Ups

100 ft Walking Lunges
18 Pull Ups or Ring Rows
18 Sit Ups

100 ft Walking Lunges
15 Pull Ups or Ring Rows
15 Sit Ups

100 ft Walking Lunges
12 Pull Ups or Ring Rows
12 Sit Ups

100 ft Walking Lunges
9 Pull Ups or Ring Rows
9 Sit Ups

100 ft Walking Lunges
6 Pull Ups or Ring Rows
6 Sit Ups

100 ft Walking Lunges
3 Pull Ups or Ring Rows
3 Sit Ups


Monday, August 25, 2014

25 AUG 2014

Windmill 3x5

then

AMRAP In 20:00
Clean x 3
Front Squat x 5
Push Press x 7



Saturday, August 23, 2014

22 AUG 2014

6 Rounds

Snatch Grip High Pull x 6
Hand Release Push Up x 6
GHD Wall Ball Sit Ups x 6
Toes to Bar x 6
Pistols x 6
Burpees x 6





21 AUG 2014

150% BW Deadlifts x 9
Run 200M

150% BW Deadlifts x 6
Run 200M

150% BW Deadlifts x 3
Run 200M


20 AUG 2014

10 Rounds

American Swings x 21
Push Press x 7//7
Box Over Burpee x 7



19 AUG 2014

45/15 Work/Rest x 5 Rounds

Ropes
Lateral Leaps
Sledge Hammer
Sumo Deadlift Highpulls
Elbow Touch Planks



Monday, August 18, 2014

18 AUG 2014


1 Kettlebell, complete 50 reps of each
don't switch hands or exercises until complete.

Snatches L
Snatches R

Front Squat L
Front Squat R

Push Press L
Push Press R

Row L
Row R

Swing L
Swing R