Friday 2018.07.27

Jul 26, 2018

Strength

1A) Back Squat

  • 4 x 2-4 @ 55X1

1B) Arch Up

  • 4 x 10

Conditioning

2 Rounds for time:

  • 40 Calorie bike or row
  • 40 Wall balls (20/14)
  • 20m Seesaw walking lunge (35/25) (10m each arm)

Thursday 2018.07.26

Jul 25, 2018

Strength

1A) Strict Press

  • 4 x 2-4 @ 20X1

1B) Single Arm Dumbbell Row

  • 4 x 10-12 @ 20X0

Conditioning

“Helen”

3 Rounds for time:

  • 400m Run
  • 21 Kettlebell Swings (35/53)
  • 12 Pull Ups

Compare to 2018.04.02

Wednesday 2018.07.25

Jul 24, 2018

Conditioning

Every minute on the minute for 21:00:

  • Minute 1: 12/10 Calorie bike or row
  • Minute 2: 12 Burpees
  • Minute 3: 10 Box jump overs (24/20)

At 21:00 on the running clock, complete 3 rounds for time:

  • 12/10 Calorie bike or row
  • 12 Burpees
  • 10 Box jump overs (24/20)

Tuesday 2018.07.24

Jul 23, 2018

Strength

1A) Front Squat

  • 4 x 2-4 @ 33X1

1B) Arch Up

  • 4 x 10

Conditioning

2 Rounds

Complete as many rounds as possible in 6:00:

  • 30 Double Unders
  • 12 Air Squats
  • 8 Push Ups

Rest 3:00

Monday 2018.07.23

Jul 22, 2018

Strength

Take 15 minutes to find a heavy:

  • Weighted Pull Up
  • Weighted Dip

Fitness:

4 Rounds:

  • 2 Pull Up Negatives as slow as possible
  • 2 Dip Negatives as slow as possible

Conditioning

Complete as many reps as possible in 2:00:

  • 10m Sandbag Chest Carry

Rest 2:00

Complete as many reps as possible in 2:00:

  • Burpees

Rest 2:00

Complete as many reps as possible in 2:00:

  • Dumbbell Box Step Ups (35/50)

Rest 2:00

Complete as many reps as possible in 2:00:

  • Burpees