Saturday – August 1

In teams of 2 (1 working/1 resting) 27-21-15-9 Calorie Row Pull Ups THEN Run 400 M TOGETHER 21-15-9-6 Goblet Squats  KB Swings (53/35) THEN Run 400 M TOGETHER 15-9-6-3 Burpees Weighted Sit Ups (25/15) THEN Run 400 M TOGETHER  ...

Friday – July 31

  Part 1: 8 Minute Alternating EMOM Odd Minutes: Handstand Push Ups Even Minutes: Toes to Bar *You pick the numbers to go after. *This is NOT a max effort workout.  Treat this as a warm up and skill work Part 2: 5 Sets 1 Push Press 1 Push Jerk 1 Split Jerk...

Thursday – July 30

  Part 1: 4 x 4  Deadlift Part 2: 4 x 4 Deadlift *3-5% heavier than Part 1 Part 3 (Optional) 4 Sets Run 200 M Walk 200 M OR Row 250 M Rest 1 Minute  

Wednesday – July 29

  Part 1: 4 Rounds :20 on / :15 off (transition) L Holds (From pull up bar OR Dip) Plank Hollow Body OR ‘V’ Hold Part 2: For Time: 100 Push Ups *7 Minute Cap *Compare results to November 24, 2014 Part 3: “Annie” 50-40-30-20-10 Double...

Tuesday – July 28

For Time: 40 Cal Row 20 KB Swings (53/35) 40 Air Squats 20 Hang Power Snatch (75/55) 40 Wall Balls (20/14) 20 Burpees 40 Overhead Squats (75/55) 20 Pull Ups