Wednesday 7-1-15

1.

1500 meter row

30 handstand push ups

30 KB swings

50 push ups(hand release)

2.

2.

100 sit ups for time

Tuesday 6/30/15

1.

Back Squat

5x5 @70%

2.

3 rounds

25 Wall Ball Shots

400 m run

Monday 6-29-15

1.

Sumo deadlift 

15 to establish 3rm

2.

In teams of 3

21 min amrap

10 Thrusters (95/135)

100 Double unders

10 Power Cleans

100 pull ups 

*1 athlete works at time*

Friday 6-27-15

1.

Back Squats 8x4@80% + 10lbs

2.

3 rounds

200 m sprint

15 box jump on and overs (20’)

Thursday 6-24-15

1.

5 rounds

10 wallball shots

-30 ft handstand walk after each round 

2.

7 min emom

30 double unders

Wednesday 6-24-15

1.

Back Squat

7x5 (@75%) + 10 lbs

2.

“Death by pullups”

min 1= 1 pull up

min 2= 2 pull ups

continue until you cannot complete the prescribed reps within the minute

Tuesday 6-23-15

1.

3 rounds

800m run

30 hang power cleans(75/95)

30 burpees