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09 Jul 2014

Thursday 071014

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Tabata Pull-ups 
Tabata Dips 
Tabata Pull-ups 
Tabata Dips

Notes:

1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 
times. 
2) Rest 2 minutes between each Tabata Interval. 
3) On the first of the pull-up and first of the dip efforts don’t dismount 
the bar(s) for the duration of each 20 second interval. 
4) On the second pull-up and second dip efforts it is OK to dismount the 
bar(s) before the interval concludes (ahead of the 10 second rest). 
5) Add up total for each interval

08 Jul 2014

Wednesday 070914

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1. 2 rounds for quality 
30 Strict Push-ups 
10-15 Glute ham raises

2. 2 Rounds for time 
Row 500m 
15 Sumo deadlift high pull, 50% of BW 
Row 500m 
15 Barbell thruster, 50% of BW

Aim for 1:40/2:10 pace on the 500m

07 Jul 2014

Tuesday 070814

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1. Barbell Forward Lunge 3RM; taken from the rack in the front rack, 
perform 3 lunges each leg

2. 50 Hollow Rocks

3. 3 rounds for time 
Run 200m 
20 OH Walking lunges, 45#/25# 
12 Toe 2 Bar

06 Jul 2014

Monday 070714

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Row 500m 
50 Wall Ball Shots 
Row 500m

rest 3 minutes

50 Wall Ball Shots 
Row 500m 
50 Wall Ball Shots

Compare times of circuit 2 to circuit 1. Which was faster?

06 Jul 2014

Sunday 070614

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1. Weighted Pull-ups – Work up to AHAP for a single

2. AMRAP 10
10 Burpees
15 Front Squats, 155/105

“Roy” 

Five rounds for time of: 
225 pound Deadlift, 15 reps 
20 Box jumps, 24 inch box 
25 Pull-ups

03 Jul 2014

Friday 070414

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CLOSED

02 Jul 2014

Thursday 070314

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Complete for time

30 Barbell Thruster, 95#/65# 
500m row

rest 10 minutes then

Perform 30 Handstand push-ups (15 min cap)

01 Jul 2014

Wednesday 070214

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After a good warm up on the rower, complete max effort for time:

1000m row

then

3 rounds for time

12 Deadlift, 135/95 
9 Hang Power Clean, 135/95 
6 Shoulder to overhead, 135/95

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30 Jun 2014

Tuesday 070114

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Row 500 meters 
Dumbbell “Thruster” 20 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 10 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 5 reps 
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?


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