Thursday, June 28, 2018

Warm-up

300m run

3 rounds:

-10 sit-ups

-10 push-ups

-10 squats

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

Wednesday, June 27, 2018

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)

Monday, June 25, 2018

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

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

Thursday, June 21, 2018

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

Conditioning:

4 Sets of  Tabata of -
- Hollow Rocks
- Goblet Squats (45/35)
- Burpees

- KB Swings

Wednesday, June 20, 2018

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

Skill:

For Time

2 Min. Sit-Ups

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: 3 Attempts at 100 Unbroken Singles

Monday, June 18, 2018

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

If raining we will workout inside.  Runs will be converted to stair loops.

Pull-Ups- Dips

Thursday, June 14, 2018

Warm-Up:
Stretch
Light Jog
2 Rounds
10 Push-Ups
15 Sit-Ups
20 Lunges

Skill:

Front Squats

5, 5, 3 of 40%, 50%, 60% of 1RM

Conditioning:

4 Rounds of "3:30" (Record total # of DL's):

- 400m Run

- 10 Box Jumps

- AMRAP Deadlifts (205/115)

1 min. rest between rounds

Wednesday, June 13, 2018

Warm-Up:
Stretch
Light Jog
2 Rounds
10 Push-Ups
15 Sit-Ups
20 Lunges

Skill:
Alternating TABATA
-DB Push Press
-DB Snatch

Conditioning:
For Time
3 Rounds
-50 Double Unders
-40 Air Squats
-30 Sit-Ups
-20 Push-Ups
-10 Ring Rows

Monday, June 11, 2018

Warm-Up:
Stretch
Light Jog
2 Rounds
10 Push-Ups
15 Sit-Ups
20 Lunges

Skill:
TABATA Jumping Squats

Conditioning:

3 rounds:
- 400m run
- 10 Front Squats
- 15 Knees to Elbows
- 20 Push-Ups

Thursday, June 7, 2018

Warm-Up:
Stretch
Light Jog
2 Rounds
10 Push-Ups
15 Sit-Ups
20 Lunges

Skill:
Alternating TABATA
- Hollow Rock
- Supermans

Conditioning:
For Time:
18, 15, 12, 9, 6, 3, 1 of
- Pull-ups (Strict, Kipping, or Ring Rows)
- Burpees

Wednesday, June 6, 2018

Warm-Up:
Stretch
Light Jog
3 Rounds
10 Push-Ups
15 Sit-Ups
20 Lunges

Skill:
Front Squat 1 RM

Conditioning:
AMRAP in 20 Minutes
- 200m Run
- 10 Box Jumps
- 15 Push Press

Monday, June 4, 2018

Warm-Up:
Stretch
Light Jog
2 Rounds
10 Push-Ups
15 Sit-Ups
20 Lunges

Conditioning:
Baseline For Time:

500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull- Ups


Cash Out:
1 Mile Run