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Tuesday 160621

Workout

6x
150m Prowler Push
25 Air Squats
10 Toes to Bar

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Monday 160620

Workout

Ultimate Squat Routine

Box Squats

16 inches
50% x3
65% x3
80% x3
100% x3

12 inches
80% x3 x3

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Saturday 160618

US Army Birthday WOD

60:00 AMRAP of:

17 – 135 lbs Power Cleans

75 – Air Squats

move 1-45 lbs plate 200m
move the 2nd 45 lbs plate 200m
move the bar 200m

 

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Friday 160617

2x

400m run
1:30 rest

500m Row
1:30 rest

25 Calories Assault Bike
1:30 rest

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Thursday 160616

Push Press 5 x2

the last set needs to be 90% of your Push Press 1RM or 100% of your Press 1RM

Rest

10:00 or 10 rounds of “Cindy”

 

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Wednesday 160615

Annie

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Tuesday 160614

Clean Ladder

(115/85) x2, 4, 6, 8, 10, 8, 6, 4 and 2.

Reps are done on the minute. Its OK to miss a rep here or there. Stay tight.

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Monday 160613

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

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Saturday 160611

Hero Saturday

Foo

170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups

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Friday 160610

Back Squat

Find a new 1RM

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