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