9-21-2018
2 Rounds:
800m Run
100m Lungewalk
50m Bearcrawl
Pullups to failure
9-20-2018
Partner Glute Ham Raise 3×10
800m Run
then
4 Rounds:
25 KB Swings
20 Pushups
15 Situps
9-18-2018
Olympic Lifting
9-17-2018
Push Press 5×5
Back Squats 5×5
paired with
Jump Squats 5×5
For Time:
50 Lawnmower Rows each
50 Biceps Curls (45/35)
50 Toes-to-Bar
partition reps as needed
9-15-2018
5 Rounds For Quality:
10 Barbell Lunges each
10 Low back extension
10 Pullups
3 Turkish Get Ups each
9-14-2018
1. 2 Rounds For Time:
400m Run
40 Air Squats
30 Situps
20 Pushups
10 Pullups
(15:00 cap)
2. 3 Rounds For Time
20 Tire Flips
100m Farmer Walk
(15:00 cap)
9-13-2018
Deadlift 5×5
18-12-6 Reps of:
Thrusters
Burpees
9-11-2018
Olympic Lifting
9-10-2018
Bent Over Row 5×10
paired with
Ab Wheel 5×10
3 Rounds:
20 Pushups
20 Goblet Squats
400m Run
9-8-2018
1. 3 Rounds For Time
400m Run
50m Farmer Walk
2. AMRAP 10:00
15 MB Situps
10 Dips
3. AMRAP 10:00
15 Calorie Row
15 WallBalls