Tuesday – 7/25/17

Coming Soon! Aug 3rd-6th!

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

*Modify the weight of the ball or the reps of the wall balls to ensure that you complete each set within 4 minutes.

Monday – 7/24/17


A1. Bench Press; 4-6 reps x 4 sets, rest 45sec
A2. Pull-Ups; 4-6 reps (any grip, no kip – load/modify as needed) x 4 sets, rest 45sec
A3. Supine Leg Lowering @3011; 10-15 reps x 4 sets, rest 45sec
*Lower back remains in contact with the floor

B. Five rounds for time of:
200 Meter Run
15 Kettlebell Swings (24/16 kg)
20 Push-Ups

Saturday – 7/22/17


In Teams of 2 partition reps however you like with only 1 partner working at a time:
60 Pull-ups w/ Partner in plank
40 T2B w/ partner hanging from pull-up bar
*Partner must complete all Pull-ups before they proceed to T2B
100m heavy MB or Sandbag carry
60 Wall Balls (20/14)
40 MB or Sandbag Ground to over shoulder (same heavy MB or Sand bag used above)
*partners must complete all Wall Balls before they proceed to MB Ground to Over Shoulder
200m Farmers Carry (70lbs/hand for men, 50lbs/hand/women, switch as needed)
60 Sit-ups (holding wall ball) – Partner stands on toes
40 burpees
400m Run (together)


Friday 7/21/17

Carlos getting after the Turkish get-ups! Gotta catch him in a position where he can’t show us who is number 1

A1. Romanian Deadlift @3111; 6-8 reps x 3 sets, rest 45sec
A2. Push-Ups (slow and steady); 12-15 reps x 3 sets, rest 45sec

B1. Single-Leg Box Step-Up; 8-10/leg x 3 sets, rest 45sec
*Perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry
B2. Side Plank; 30-45sec/side x 3 sets, rest 45sec

C. Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

Thursday 7/20/17

A1. Turkish Get-Ups; 3/arm x 4 sets, rest 90sec
A2. L-Sit Tuck to Extension; 7-10 reps x 4 sets, rest 90sec
*Extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat

B. Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (70/50 lbs)
Double-Unders x Max Reps
*Score total number of double-unders performed.