10.05.7

DU x 60

Air Squats x 50
Abmat Situps x 40
Push-ups x 30
Pull-ups x 20
GTOH x 10
Ring rows x 20
Push-ups x 30
Abmat Situps x 40
Air Squats x 50
DU x 60

10.03.17

8 Rounds

8 Back Squat @ 115/85
8 Burpees
8 Ball Slam
200m Run

(Cut off time 22:00)

Begin at 25:00

:20/:10

Goblet Squat x 4
Sit-ups x 4
Push-ups x 4
Rev Sit-ups x 4

Complete all 4 rounds of each movement before moving on to the next

09.18.17

2 rounds

10 X DB press @25# (strict)
10 X push press @ 95
10 X goblet squat
10 X squat jump
10 X single arm DB row (ea arm)
10 X ring row
10 X bench press
10 X sand bag GTOH

21-18-15-12-9
DB Thruster
Partner rows for max cals

09.11.17

Monday
Alternating
Front squat 4x 4-8 reps heavy
Push press 4x 8-12 reps med/light

Alt Emom x 18
1 – Ball slam x 15
2 – walking lunges w/ kb x 12
3 – burpee box jumps x 9

50-40-30-20-10
Air squats / rev sit-ups

09.08.17

Warmup

* 50 Russian Twists
* 40 Jumping lunges
* 30 KB swings @ 35/26
* 20 Goblet Squat
* 10 broad jump

Workout – use playing cards to determine reps and rds (3 rounds, no face cards in final round)

* Front squats (95/55)
* Box jump overs ( 24/20’’ box)
* Thrusters
* Power Snatch
* Toes to bar
* Back squat
* Wall ball
* Hang power clean
* Barbell lunges
* Pull-ups
* Burpees