Thursday, June 29, 2017

24 minutes @ EN2 Aerobic 10 SA DB Overhead Sit-up (light to moderate) 20 Box Step-up (24/20″) 24 Lunges 12 Push-ups .5 mile Assault Bike + 24 minutes @ EN2 Aerobic Handstand Walk x 30′ “or” Ape Walk x 100′ 8 T2B 24 Air Squat 12 Candlestick Rolls 500m Row

Wednesday, June 28, 2017

Running Intervals 16 x 100m Runs (85-90%) / rest 30s + Lvl-1 3-4 sets: A1: Deficit Push-up x 8-12 / rest 30s A2: Horizontal Ring Row x 8-12 / rest 60s Lvl-2 3-4 sets: A1: Kipping HSPU x 5-10 / rest 30s A2: Strict Neutral Grip Pull-up x 5-10 / rest 60s Lvl-3 3-4 sets: […]

Tuesday, June 27, 2017

9 min AMRAP 20 Slamball (30/20) 10 Burpee 100m Run / rest 4 min 9 min AMRAP 40 Double Under 20 DB Thruster (tough) / rest 4 min 9 min AMRAP 20/16 Cal Assault Bike Kettlebell Swing x 20 (53/35) + Bonus: 1/2 Kneeling Cuban Press – 3 x 15 / rest 60s

Monday, June 26, 2017

Every 2 minutes for 8 sets: Squat Clean – Build to a heavy triple + 16 min AMRAP (partner wod) 250m Row AMRAP Burpee Pull-ups *Score = total pull-ups

Friday, June 23, 2017

A. Push Press – Work up to a tough set of 3; then complete 3 x 3 (at that weight) / rest 2 min + B. Every 90 sec for 5 sets: Front Squat x 3 (80%) + 3-4 sets: C1: 3 point DB Row x 10 per arm (tough) / rest 30s C2: Side […]

Thursday, June 22, 2017

21 minutes @ EN2 Aerobic 8 Slamball (30/20) 12 Cal Row 8 T2B 12 Push-ups + 21 minutes @ EN2 Aerobic Handstand Walk x 30′  “or” Ape Walk x 100′ 24 Lunges 12 Cal Assault Bike 12 Candlestick Rolls

Wednesday, June 21, 2017

Running Intervals 16 x 100m Runs (85-90%) / rest 30s + Lvl-1 3 sets: A1: Russian Swings x 20 / rest 30s A2: Ring Row x 15 / rest 90s Lvl-2 3 sets: A1: American Swings x 20 / rest 30s A2: Strict Supinated Grip Pull-up x 2.2.2 / rest 10s / rest 90s Lvl-3 […]

Tuesday, June 20, 2017

9 min AMRAP 16 Wallball (20/14) 32 Double Under / rest 4 min 9 min AMRAP 10 DB Snatch (50/35) 20 SA DB Overhead Lunge (10 per arm) / rest 4 min 9 min AMRAP Burpee Box Over x 12 Thruster x 12 (75/55)

Monday, June 19, 2017

E90s for 6 sets: (#5-10 heavier than 2 weeks ago) Clean x 3 (Lvl-1 Power; Lvl-2 & 3 Squat) + Clean Pull – 5 x 3 / rest 60s (heavier than 2 weeks ago) + “Nicole” 20 min AMRAP 400m Run AMRAP Pull-ups

Friday, June 16, 2017

A. Push Press – Work up to a tough set of 4; then complete 3 x 4 (at that weight) / rest 90s B. Every 90 sec for 5 sets: Back Squat x 3 (80%) + 3 rounds 20 DB Floor Press (tough) 40 Cal Row 20 Walking Deadlift (same weight as floor press)

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