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19 Jul 2015

072015

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Strength:
A. Front Rack Split Squat – 4×6 add 10# from 7/11
B. Barbell Bent Over Row – 4×6 add 5-10# from 7/11

Conditioning: “Fran”
Reps of 21-15-9 for time
Thruster, 95/65
Pull-ups

18 Jul 2015

071915

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“RJ”
Complete 5 rounds for time
Run 800m
Rope Climb x 5
50 Push-ups

17 Jul 2015

071815

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Warm up: Row 5k

Conditioning: Complete 2 rounds each of this relay
20 Deadlift, 250/175
15 Shoulder to Overhead, 155/105
10 Burpee Box Jumps, 24/20

16 Jul 2015

071715

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Warm-up: “Grace – Lite”
30 Clean and Jerks (GTO), 95/65

Strength:
A. Dumbbell shoulder press – 4×8
B. Weighted Step ups 4×8 each leg

Conditioning: 6 rounds for time
20 Lunges each leg with a 45/25 plate overhead
10 Ring Dips
200m run

15 Jul 2015

071615

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Strength:
A. Front squat 3×5 (add 5-10# from 7/7)
B. Horizontal Rows (rings or suspension trainers) 3×8

Conditioning: 7 rounds for time
7 Back squats (from the ground), 135/95
7 Handstand push-ups

14 Jul 2015

071515

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Warm-up: Run 1 mile
50 TGU’s
Run 1 mile

Skill: Handwalking 4×50′

ABS: Back extensions 3×15
AbWheel rollouts 3×10

13 Jul 2015

071315

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Skill: Handstand Holds (off the wall) 6 x 30-60 seconds

Conditioning:
EMOM 10
Odd: 7 CTB pull-ups
Even: 30 UB Double unders

EMOM 10
Odd: 3 Snatch
Even: 30 UB Double unders

09 Jul 2015

071015

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Strength:
1. Power Clean – 5×3
2. (1 Push Press + 1 Jerk)/2 x 5 sets

Conditioning:
Complete reps of 18,15, 12, 9, 6, 3 for time
Burpees to a 45# plate
Pull-ups

08 Jul 2015

070915

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Skill: Run 3x600m

Strength:
A. DB Bench Press – 4×6
B. Strict Toe 2 Bar – 4×6
C. Handwalk – 4×50′

Conditioning:
75 Wallball shots for time
M-20# to a 10′ target
W-15# to a 9′ target

07 Jul 2015

070815

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Conditioning: “Diane”
Reps of 21-15-9 for time
Deadlift, 225/155
Handstand Push-ups

Recovery: Row 1k

ABS: Ring/Suspension Plank holds – 5 x 30 sec up to 1:00


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