8/20/16

FOR TIME: (45 Minute Time Cap)

4 Rounds

500 M Row

1/4 Mile Run

75 Double Unders (150 Single Skips)

50 Russian KB Swings (16/24)

25 PushUps

15 Calories Skierg

5 Burpee PullUps

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8/18/16

WarmUp1/2 Mile Bike Ride

250 M Row

1/4 Mile Jog
Then;

6×4 OverHead Press @70%

Then;
3 Rounds

20 KB Swings

20 DB PushPress (20/40)

20 Roman Chair Leg Raises

Rest 1:00 & Repeat

Then;
3 Rounds 

15 DB Clean and Jerk (25/50)

Rest 2:1 (Twice as long as it took you) & Repeat

*Touch floor with Dumbbells

Then;
 FOR TIME

15 Thrusters (65/95)

15 Toes To Bar (T2B)

12-12

9-9

6-6

3-3

Rest 5-7 Minutes

Then;
3 Sets

15-20 DB Lateral Raises

15-20 DB Front Raises

40M KB Waiter Carry

20 Back Extensions

Then;
1/2 Mile Bike Ride

250 M Row
1/4 Mile Jog
@80% Intensity

Then;
Stretch 

8/13/16

WarmUp6 Sets

:30 Row- 1:00 Cossack Squats/Downward Dog 

Then;
10 Sets

10 TrapBar Deadlifts (155/245)

10 DB Overhead Press (20/40)

Then;
5 Minutes Sled Push (100% of BackSquat)

Then;

4 Minute AMRAP of 6 PushUps + 3 PullUps

Then;

3 Minutes Sled Drag (120% of Deadlift)
Then;
1 Mile Run (Outside Preferably) @85% Intensity

Then;
STRETCH & Recover

8/11/16

WarmUp1/2 Mile Jog

Hip Mobility

Then;
5×2+1 Hang Power Snatch+ Pause OverheadSquat

Then;

5×2+2 Power Clean + PushPress

Then;
4×4 Strict Press @75%

4×6 Weighted PullUps

Then;
5 Rounds

8 Dumbbell Clean and Press (55/30) (Touch floor between legs)

16 TRX Rows

24 Rope Slams

Then;
FOR TIME

3 Rounds

10 Dumbbell Thrusters (50/25)

10 Calorie Skierg

10 Dumbbell Thrusters (50/25)

10 Calorie Row

Then;
2 Sets

15 Lateral Raises

15 Front Raises

15 KB Upright Rows

15 Reverse Flys

Then;
Tabata Assault Bike

Then Stretch

8/4/16

WarmUp400M Run

20’Band Tears

10′ Shoulder Dislocaters (PVC Pipe)

Then;
5×3 Strict OHP @75%

Then;

4×4 PushPress @80%(of your strict Press)

Then;
3×15 Seated Overhead Dumbbell Press 

3×10 Strict Hanging Leg Raises

Then;
15 Minute “AMRAP”

12 KB Swings

9 Dumbbell PushPress (50s)

6 ChinUps

30 Battle Rope Slams or 3 Burpee BoxJumps

Then;
12 Minute EMOM

Minute 1: 150M Row

Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets

25 Lateral Dumbbell Raises

25 Front Dumbbell Raises

Then;
5 Minute of Accumulated Hanging

5/23/2015 Easy Day

At a moderate intensity!

15 Minutes:

Minute 1: 10-15 Calorie Row

Minute 2: 8-10 PushUps

Minute 3: 15 KB Swings

Repeat 5x

Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike

Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)

Minute 3: 6-12 Hanging Leg Raises

Repeat 4x

Then:
9 Minutes:

Minute 1: Max Effort SitUps

Minute 2: 10-12 Ball Slams

Minute3: Back Extensions

Repeat 3x

Then: 
6 Minutes of Steady State Cardio.

Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful.