Wednesday, July 29, 2015

July 30

MetCon
4 Sets of:
2:00 ME KB Swing
1:00 Rest

Rest 3-5:00

2 Sets of:
500m Row 
1:30 Rest
90s Max Cal AirDyn
1:30 Rest

Tuesday, July 28, 2015

July 29

Strength
A1. 3 x 10 GHD Sit Up to Parallel
A2. 3 x 8 BB Ab Roll Out

MetCon
20:00 AMRAP
10 Pull Up
15 SDHP (95/65)
30 Double Under

Monday, July 27, 2015

July 28

Strength
4 x 2 Clean

MetCon
4 Rounds of:
400m Run
15 Bar Facing Bupree
10 OHS (95/65)

Sunday, July 26, 2015

July 27

Skill Work
Rope Climb
(Bring long socks or pants)

MetCon
5 Rounds of:
5 Bear Complex
(Deadlift, Pwr Clean, FS, Jerk, BS, Rack Jerk)
*Rest as needed and Choose weight
*Must complete within 15:00

Wednesday, July 22, 2015

July 23

Strength / Skill Work
10:00 of Pull Up Work

MetCon
4 Rounds of:
15 Curtis P's (Pwr Clean + Lunge + Lunge + Push Press)
15 Push Press

Tuesday, July 21, 2015

July 22

Strength
A1. 3 x 10 Barbell Ab Wheel
A2. 3 x 15 V-Ups

MetCon
Teams of 2 (one person works at a time):
1600m Run
40 Deadlift
800m Run
30 Deadlift
400m Run
20 Deadlift
200m Run
10 Deadlift
(225/155)

July 21

Strength
5 x 5 Bench Press
 
MetCon
Tabata (20s on, 10s off)
Row
Wall Ball
Double Under