June 30, 2016-Workout

Warm-Up:
- 300m Run
3 rounds - 
- 10 Push-ups
- 10 Pull-ups
- 10 Squats
- 10 Sit-ups

Conditioning:
- 800m Run

- 20 Walking Lunges

- 30 Sit-ups

- 40 Alternating DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-ups

- 20 Walking Lunges

- 800m Run

Wednesday, June 29, 2016-Workout

Warm-Up:
- 500m row

-3 rounds:

-5 inchworm push-ups

-10 mountain climbers

-30 sec Samson stretch on each side.

Group Warm-Up:
- 400m Run For Time (from the trampoline back to the edge of the basketball court)

Conditioning:
- 20 Dumbbell Push Press (35/25)
- 2 Jumping Squats (unweighted, jump at least 4" off the ground)
- 18 DB Push Press
- 4 Jumping Squats
- 16 DB Push Press
- 6 Jumping Squats
....
....
- 2 Db Push Press
- 20 Jumping Squats

Start with 20 Db Push Press followed by 2 Jumping Squats and continue decreasing the dumbbell push press by 2 each round and increasing the jumping squats by 2 until you finish the round with 2 DB Push Press and 20 Jumping Squats.  If it's easier for you to count this way every round will total to 22 total reps combining the DB Push Press and Jumping Squats.

Cash-out

Help stack chairs 😜

 

Monday, June 27, 2016-Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds:

-10 pull-ups

-10 push-ups

-10 squats

Strength:

- Week 1 - Back Squat

Conditioning:

8 Rounds Tabata of -
- Hollow Rocks
- Goblet Squats (45/35)
- Burpees

Post workout results to comments.

Thursday, June 23, 2016-Workout

HAPPY BIRTHDAY CATHY!!!  

Warm-up

3 rounds:

-100m run

-10 lunges

-10 push-ups

-10 sit-ups

Conditioning-33 minutes for 33 years

For Distance:
- Run 30 Seconds
- Run 60 Seconds
- Run 90 Seconds
- Run 120 Seconds
- Run 150 Seconds
- Run 120 Seconds
- Run 90 Seconds
- Run 60 Seconds
- Run 30 Seconds

and REPEAT

Rest 30 seconds between each interval. 

Wednesday, June 22, 2016-Workout

Warm-Up: 
3 Rounds -
- 100m Run
- 5 Handstand Push-Ups or Holds
- 10 Alternating Weighted Step-Ups
- 15 Hanging Leg Raises

Skill:

TABATA alternating

-supermans

-sit-ups

Conditioning:

AMRAP in 6 Minutes:

- 3 Sandbag Get-Ups
- 6 Burpees 

- 9 Sandbag Squats

Rest 3 Minutes

AMRAP in 6 Minutes:

- 3 Pull-Ups 

- 6 Deficit Push-Ups (45# plates)

- 9 Knees to Elbows

Monday, June 20, 2016-Workout

Warm-up

400m run

2 rounds:

25m burpee broad jump 

Max time plank hold

25m burpee broad jump

25 Double unders or attempts

Strength

Back Squat

Find 1 RM

Conditioning

For Time:

10-20-30-40

-Double Unders

-Kettlebell Swings (60/44)

-Goblet Squats(60/44)

Thursday, June 16, 2016-Workout

Warm-up

300m run

3 rounds:

-10 sit-ups

-10 push-ups

-10 squats

Conditioning

5 Rounds for time:

25 kettlebells swings (52/44)

400m run

25 box jumps (24/20)

Wednesday, June 15, 2016-Workout

Warm-Up:
3 Rounds -
- 25m high knees

-25m butt kicks

-10 burpees 

-10 jumping squats

Skills:

- 8 Min Ascending EMOM - Strict Pull-Ups

Conditioning:

For Time -

- 10 DB Waiter Lunges (45/35)

- 1 Ground to Overhead (115/75)

- 9 DB WL

- 2 G2O

- 8 DB WL

- 3 G2O

...

...

- 1 DB Waiter Lunge

- 10 Ground to Overhead

Monday, June 13, 2016-Workout

Warm-Up:
3 Rounds -
- 200m Run
- 5 Strict Pull-Ups 
- 1 Minute Deep Squat (use pole for balance)

Strength:

- 10 Min EMOM - 1 Power Clean, 3 Front Squats 

Conditioning:

10 Rounds -

- 100m Sprint

- 10 Push-Ups

- 10 Box Jumps (30/24)

Post workout results to comments.

Thursday, June 9, 2016-Workout

Warm-Up:
4 attempts at 100m on the dot row -
- 1 Burpee for each meter over
- 1 Push-up for each meter under
(guys must keep pace under 2m, gals under 2:20)

Group Warm-Up:
3 Rounds -
- 5 Wall Walks
- 30s Rest/transition
- 12 Weighted DB Step-Ups (6 per leg)
- 30s Rest/transition

Conditioning: 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1-
- Wall Ball Shots
- Medball Cleans
- Medball Sit-Ups

Medball Clean:

Wednesday, June 8, 2016-Workout

Warm-Up: 
5 Rounds -
- 100m Run 
- 3 Strict Pull-Ups
- 6 Deficit Push-Ups (at least 25# plate)
- 9 Jumping Squats 

Skill

TABATA alternating

-supermans

-sit-ups

Conditioning:

AMRAP in 12 Minutes -

- 6 DB Push-Ups with Row (45/35)
- 12 DB Waiter Lunges (6 per arm)

Monday, June 6, 2016-Workout

Warm-up

500m row

3 rounds:

-25m burpee broad jump 

-10 squats

-25m bear crawl

-10 sit-ups

Strength

Strict Press week 3

Conditioning

-400M Run

-30 Russian Kettlebell Swings

-30 Hand-Release Push-Ups

-30 Box Jumps (24″/20″)

-30 Front Squats (95/65)

-400M Run

-30 Front squats (95/65)

-30 Box Jumps (24″/20″)

-30 Hand-Release Push-ups

-30 Russian Kettlebell Swings

-400m Run

Thursday, June 2, 2016-Workout

Warm-Up:
- 300m Run
3 rounds - 
- 10 Push-ups
- 10 Pull-ups
- 10 Squats
- 10 Sit-ups

Conditioning:
- 800m Run

- 20 Walking Lunges

- 30 Sit-ups

- 40 Alternating DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-ups

- 20 Walking Lunges

- 800m Run

Wednesday, June 1, 2016-Workout

Warm-Up:
- 300m Run
3 rounds - 
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups 

Strength: 
Wendler Week 2

Strict Press

Conditioning:
AMRAP in 15 Minutes -
- 300m Run
- 15 Deadlift (115/75)
- 10 Hang Power Clean
- 5 Push Press