Thursday, July 28, 2016

Friday 160729

5 rounds for time of: 

15 Front Rack Walking Lunges, 95/65 lbs 

30 Double Unders


Wednesday, July 27, 2016

Thursday 160728

A single set of Triple Unders for max reps.

Spend 10 minutes working on triple unders.

--then--

For time: 
50 Box Jumps, 24/20 in 
3 Bar Muscle-ups 
40 Box Jumps, 24/20 in 
3 Bar Muscle-ups 
30 Box Jumps, 24/20 in 
3 Bar Muscle-ups 
20 Box Jumps, 24/20 in 
3 Bar Muscle-ups 
10 Box Jumps, 24/20 in 
3 Bar Muscle-ups

Tuesday, July 26, 2016

Wednesday 160727

Complete as many rounds as possible in 8 mins of: 
max rep Row Calories, 1 min max rep 
Ball Slams, 50/30 lbs, 1 min max rep 
Row Calories, 1 min max rep 
Ball Slams, 50/30 lbs, 1 min max rep 
Row Calories, 1 min max rep 
Ball Slams, 50/30 lbs, 1 min max rep 
Row Calories, 1 min max rep 
Ball Slams, 50/30 lbs, 1 min

--then--

Push Press 

1-10-1-20-1-30 

 Use the heaviest weight you can for each set. Rest as needed between sets.


Monday, July 25, 2016

Tuesday 160726

Hang Snatch 
3-3-3 
 Use the heaviest weight you can for each set. Rest as needed between sets.

--then--

Complete as many rounds as possible in 20 mins of: 
20 Kettlebell Swings, 53/35 lbs 
15 Push-up (hand release)s 
10 Toes Through Rings 
Run, 200 m

Sunday, July 24, 2016

Monday 160725

For time: 
8 Deadlifts, 315/205 lbs 
40 GHD Sit-ups 
80 Double Unders 
4 Rope Climbs, 15 ft 
80 Wall Balls, 20/14 lbs 
4 Rope Climbs, 15 ft 
80 Double Unders 
40 GHD Sit-ups 
8 Deadlifts, 315/205 lbs

Thursday, July 21, 2016

Friday 160722

In 25 mins do: 

30 Front Squats, 135/95 lbs 

then in the remaining time, AMRAP of: 

Run, 400 m 

15 Front Squats, 135/95 lbs 

30 AbMat Sit-ups


Wednesday, July 20, 2016

Thursday 160721

7 rounds for time of: 

1 Rope Climb, 15 ft 

10 Wall Balls, 20 lbs 

15 Kettlebell Swings, 53 lbs 

20 Double Unders 


Tuesday, July 19, 2016

Wednesday 160720

Snatch Balance 

1-1-1-1-1

using heaviest weight per set 

Overhead Squat 

3-3-3-3-3

using heaviest weight per set

--then--

Complete as many rounds as possible in 7 mins of: 
15 Overhead Squats, 45/35 lbs 
10 Strict Press, 45/35 lbs 
5 Burpees

Monday, July 18, 2016

Tuesday 160719

For time: 
Row, 1000 m 
-- then -- 
5 rounds of: 
8 Ring Dips 
10 Toes-to-bars 
12 Box Jump Overs 
-- then -- 
Run, 800 m

Sunday, July 17, 2016

Monday 160718

Back Squat (3 sec pause at bottom) 
6-6-6 
 Use the heaviest weight you can for each set. Rest as needed between sets.

--then--

Tabard this 

Tabata Pull-up 
Tabata Push-up 
Tabata Sit-up (abmat) 
Tabata Air Squat 

 The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. 

Tabata score is the total reps performed in all of the intervals.