Saturday, July 19, 2014

17 JUL 2014

Windmills 5x5

then

Run 21-15-9

Run 400M
Wallballs & Push Ups
Run 400 M
Box Jumps & Squats
Run 400M
Swings & Sit Ups
Run 400M




16 JUL 2014

TABATA!

Barbell Rollouts
Deadlifts
American Swings
Squats
Super Planks

Tuesday, July 15, 2014

15 JUL 2014

Ladder Down 10 -> 1

Push Press
Front Squat / Goblet Squat
OH Lunge
Med Ball Throw Sit Up
Dips
Rows



14 JUL 2014

Press x 3x5

then

AMRAP in 8:00 Each Couplet

1) Pull Ups x 8 / Lunges x 8 (per leg)

2) Double Cleans x 8 / Push Ups x 8

3) Thrusters x 8 / Ab Mat Sit Ups x 8



Sunday, July 13, 2014

13 JUL 2014

4 Rounds

Snatches x 12/12
Burpees x 12
Push Press x 12/12
Ring Rows x 24
Swings x 24

Saturday, July 12, 2014

12 JUL 2014

Find 1RM Overhead Squat


then

4 Rounds

40 Seconds Work, 20 Seconds Rest.
1 Minute Rest between Rounds

Goblet Squat
Sandbag Stand Ups
Ball Slams
Racked Lunges
Elbow Touch Planks



11 JUL 2014

4 Rounds

Run 400M
1/2 BW Deadlifts x 20
Hand Release Push Ups x 20
1/2 BW Deadlifts x 10
Hand Release Push Ups x 10