Wednesday, August 31, 2016 - Workout

Warm-up

3 rounds:

-100 singles

-5 pull-ups

-10 push-ups

-15 jumping squats

Strength

TABATA Alternating

-Supermans

-Hollow Rocks

Conditioning 

For time:

Run 800m

Then

5 rounds of:

-10 DB Front Squat (45/35)

-10 DB Push Press

-5 DB G2O

Monday, August 29, 2016-Workout

Warm-Up:
- 300m Run
Then 
3 Rounds - 
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 12 Minutes -
- 12 KB Deadlift
- 6 KB Swings

Conditioning: 

4 Rounds -
- 400m Run
- 8 Deadlift (155/105)
- 4 Hang Power Clean (155/105)
- 2 Thrusters (155/105)

Monday, August 22, 2016-Workout

Warm-up

3 rounds-

-25m butt kicks

-25m high knees

-5 push-ups

-10 mountain climbers

Skill

TABATA alternating

-jumping squats

-push-ups

Conditioning

5 rounds for time

-10 pull-ups

-15 ground to OH (95/65)

-20 lateral bar jumps

Thursday, August 18, 2016-Workout

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 15m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Post results and thoughts to comments.

Monday, August 15, 2016-Workout

Warm-Up:
3 Rounds -
- 100m Run
- 5 Wall Walks or HSPU
- 10 Medball Cleans

Skill:

TABATA alternating

-DB bench press

-sit-ups

Conditioning:

10/9/8/7/6/5/4/3/2/1 -

- Goblet Squats

- Burpees

- Dips (Ring, Bar or Box)

Thursday, August 11, 2016-Workout

Warm-up

3 rounds:

-100 singles

-5 pull-ups

-10 push-ups

-15 jumping squats

Conditioning 

For time:

Run 800m

Then

5 rounds of:

-10 DB Front Squat (45/35)

-10 DB Push Press

-5 DB G2O

Then 

Run 800m

Wednesday, August 10, 2016-Workout

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

Strength:

Ascending EMOM for 8 minutes:

-Back Squat

Conditioning:

AMRAP in 12 Minutes -

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

Monday, August 8, 2016-Workout

Warm-up

3 Rounds:

-100 m run

-8 burpees

-8 inchworm squats

-8 DB row

Skill

500m row for time

Conditioning

4 rounds in 3:30 of (Record total # of DL's):

- 400m Run
- 10 Box Jumps
- AMRAP Deadlifts (205#/115#)

1 min rest between rounds

Wednesday, August 3, 2016-Workout

Warm-up

400m run

3 rounds:

-3 pull-ups

-6 push-ups

-9 squats

Conditioning

12 Rounds for time of

-12 Tire Flips

-12 Push-ups (Hand-Release)

-12 Walking Lunges

-12 Burpees

Monday, August 1, 2016-Workout

Warm-up

50 double Unders

3 rounds

-5 push-ups

-10 mountain climbers

-10 lunges

 

Strength

Deadlift

Find 1RM

 

Conditioning

3 RFT:

-400m run

-10 deck squats

-15 KBS (55/44)

-20 box jumps (24/20)