Wed. July 26, 2017

Performance

10 Minute EMOM

Odd Minute - 14 Dumbbell Single Arm Push Jerks (7 each arm)
Even Minute - 45s Plank

then

Alternating with a Partner, 2 Minutes ON/

2 Minutes Off for 24 Minutes
5 Shoulder to Overhead 115/75#
10 Deadlifts
15 Box Jumps 24/20

Fitness

10 Minute EMOM

Odd Minute - 14 Dumbbell Single Arm Push Press (7 each arm)
Even Minute - 45s Plank

then

Alternating with a Partner, Complete 10 Rounds Total:

5 Shoulder to Overhead
10 Deadlifts
15 Step-ups 24/20”

Fri. July 21, 2017

Fitness

For 10 Minutes Practice/Work on:

Getting Inverted (Handstand Work)
50ft Farmers Walk w/ heavy kb’s/db’s
(If space is limited,  hold for 30 seconds)

then

“Fight Gone Bad”

1 Minute at each Station for 3 Rounds:
Wall Ball Shots 20/14#
Sumo Deadlift High Pull 75/55#
Box Jumps 20”
Push Press 75/55#
Row for Calories
*Score is Total Reps Accumulated

Fitness

For 10 Minutes Practice/Work on:

Getting Inverted (Handstand Work)
50ft Farmers Walk w/ heavy kb’s/db’s
(If space is limited,  hold for 30 seconds)

then

“Fight Gone Bad”

1 Minute at each Station for 3 Rounds:
Wall Ball Shots 20/14#
Sumo Deadlift High Pull 75/55#
Box Jumps 20”
Push Press 75/55#
Row for Calories
*Score is Total Reps Accumulated

Thu. July 20, 2017

Performance

Hang Squat Clean 2-2-2-2-2

In between sets work on single unders/double/triple

then

5 Rounds (you go, I go or 1:1 work to rest)

15 Calorie Assault Bike
7 Hang Power Cleans 135/95#

Fitness

Hang Squat Clean 2-2-2-2-2

In between sets work on single unders/double/triple

then

5 Rounds for time

15 Calorie Assault Bike
7 Hang Power Cleans

Wed. July 19, 2017

Performance

Build to a Heavy 2 Position Deadlift
Pull to Mid Shin, Pause 3s
Pull to Above the Knee, Pause 3s
Stand up all the way

then

Buy-in: 500m Row

Directly into...
8 Minute AMRAP
8 Burpees
8 Alternating DB Snatches 75/55
Directly into...
Buy-out: 500m Row

Fitness

Build to a Moderate 2 Position Deadlift
Pull to Mid Shin, Pause 3s
Pull to Above the Knee, Pause 3s
Stand up all the way

then

Buy-in: 500m Row

Directly into...
8 Minute AMRAP
8 Jumping Pull-ups
8 Alternating DB snatches
Directly into...
Buy-out: 500m Row

Fri. July 14, 2017

Performance

Push Jerk 6x4 (70-75%)

then

6 Min AMRAP
3 DB Power Cleans (50/35)
15 Double Unders
6 DB Power Cleans
30 Double Unders
9 DB Power Cleans
45 Double Unders...etc
Rest 3:00

For time in reverse from where you finished the AMRAP

Fitness

Push Jerk 6x4 (70-75%)

then

6 Min AMRAP
3 DB Power Cleans (35/25)
15 Single Unders
6 DB Power Cleans
30 Single Unders
9 DB Power Cleans
45 Single Unders...etc
Rest 3:00

For time in reverse from where you finished the AMRAP

Thu. July 13, 2017

Performance

5 Sets for Quality:
5 Second Hollow Hold
5 V-Ups
5 Toe Touches
5 Tuck Crunches
5 Second Hollow Hold
*goal is to finish this as one "complex" without the heels touching the ground.

then

40 Cal Row
30 Wall Balls
20 Toes to Bar

Rest 2 minutes and repeat

Fitness

5 Sets for Quality:
5 Second Hollow Hold
5 V-Ups
5 Toe Touches
5 Tuck Crunches
5 Second Hollow Hold
*goal is to finish this as one "complex" without the heels touching the ground.

then

40 Cal Row
30 Wall Balls
20 Toes to Bar

Rest 2 minutes and repeat

Sat. July 8, 2017

Performance

In Teams of 3:

With a running total:
Partner A rows 15 calories (the timer)  
Partner B accumulates KB swings 72/53
Partner C accumulates Sit Ups

Partners rotate for 24 minutes or 350 calories, whichever comes first

Fitness

In Teams of 3:

With a running total:
Partner A rows 15 calories  
Partner B accumulates KB swings 72/53
Partner C accumulates Sit Ups

Partners rotate for 24 minutes or 350 calories, whichever comes first