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27 Jul 2015

072815

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Strength: Front Squat – 3×5 add 5-10# compared to 7/16
~perform 3 sets of max ring dips between each working set

Skill: Practice your hand balancing off of the wall for 8 minutes

Work: Row 100 calories for time & distance

26 Jul 2015

072715

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Work: AMRAP 20
Run 1 lap
12 Shoulder to overhead, 115/75
12 Back Rack Lunges (6 each leg)

ABS: A. AbWheel Rollouts – 3×10
B. Back Extension – 3×10-15

Perform A/B as a superset. Rest 2 minutes in between each superset.

26 Jul 2015

072615

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“Coe”
10 rounds for time
10 Thrusters, 95/65
10 Ring Push-ups

23 Jul 2015

072415

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Strength:
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (.33 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

22 Jul 2015

072315

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Warm-up: 2 rounds for quality
50 Swings
10 TGU’s

Skill: Handwalking – 5×50′

Conditioning: AMRAP 10
15 Deadlift, 135/95
15 V-ups
15 Unbroken Double Unders (Rx+ 30 UB DU’s)

21 Jul 2015

072215

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Strength:
A. Back Squat – 5×3@90%
B. Chins – 5×3

Conditioning: AMRAP 12
10 Pistols
6 Snatch, 135/95
3 Muscle ups

20 Jul 2015

072115

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Warm-up: Run 1 lap

Skill/Strength:
A. Handwalking – 4×50′
B. Skin the cat – 4×3 reps
C. 1 Rope Climb

Conditioning: 5 Rounds for time
Row 30 Calories
30 Push-ups (Rx+ 10 HSPU)

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


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