2
Aug 2015

8/2/15

 

"Sunday Surprise"

1
Aug 2015

8/1/15

 

8 Rounds

10 STO (135/95)

10 Front Rack Lunges (135/95)

100 Meter Sprint

Rest 1 Min.

31
Jul 2015

7/31/15

 

For Time:

750 Meter Row

50 Hang Squat Snatches (75/45)

75 Sit-ups

50 Push-ups

75 Box Jumps (24/20)

500 Meter Run

30
Jul 2015

7/30/15

 

EMOM x 10

3 Thrusters (165/115) (from the ground)

 

21-15-9

Hang Squat Cleans (135/95)

KB Swings (70/53)

5 Muscle-ups After Each Round (sub 15 pull-ups)

29
Jul 2015

7/29/15

 

10 min. to work on HSPUs, Handstand Holds or Handstand Walks

 

For Time:

Run 1 Mile

75 Wallball Shots (20/14)

50 SDLHP (70/53)

25 Burpee Box Jumps (24/20)

100 Double Unders

28
Jul 2015

7/28/15

 

Deadlifts

5-5-5-5-5

 

12 Min. Ladder

3 Deadlifts (use 60% of 5rm)

3 T2B (sub v-ups)

6 Deadlifts (use 60% of 5rm)

6 T2B (sub v-ups)

9 Deadlifts (use 60% of 5rm)

9 T2B (sub v-ups)

ETC... 

27
Jul 2015

7/27/15

 

6 Rounds

3 Power Snatch (155/105)

2 Rounds of "Cindy"

1 Rope Climb (sub 5 pull-ups)

 

1 Round of "Cindy"

5 Pull-ups

10 Push-ups

15 Air Squats

26
Jul 2015

7/26/15

 

"Sunday Surprise"

25
Jul 2015

7/25/15

 

5 Rounds

10 Front Squats (135/95)

200 Meter Run

15 KB Swings (53/35)

Rest 1 Min.

24
Jul 2015

7/24/15

 

5 Rounds

20 Wallball Shots (20/14)

10 Deadlifts (225/155)

5 Muscle-ups (sub 10 pull-ups)