Monthly Archives: June 2018

Saturday 6.30.18

Complete For Time:
“Filthy Fifty”

50 Box Jumps / Step-ups (each leg)
50 Pull-ups / Jumping Pull-ups
50 KB Swings
50 Walking Lunges (each leg)
50 Knees-to-Elbows
50 Push Press
50 Superman
50 Wall Balls
50 Burpees
50 Double Unders / 100 Jump Rope

Friday 6.29.18

4 Rounds 
40 sec Work/20 sec Rest
**1 minute Rest between Rounds**

BB Push Press (45#/15#)
Flutter Kicks
HR Push-ups
Alt. V-ups
Jumping Jacks
Superman
DB Alt. Curls
Plank w/ Alt. Leg+Arm Lift
Swiss Ball Pot Stirs (alternating)

Finisher
3 min Military Plank Hold (Push-up Position)

Thursday 6.28.18

AMRAP x 45 minutes 
8 Reps Each

Trap Bar Deadlift
KB Thruster
Rear-Foot Elevated Split-Squat Jumps (each leg)
KB Slide Board Lateral Lunge (each leg)
Banded Pallof Press (each side)
250m Row

Wednesday 6.27.18

DICE GAME 

Pieces Needed:
1 Regular Die = each number equals an exercise
1 Die with #s 1-20 = number of reps of that exercise
2 Dice w/ half of sides colored red, and other half white (for each die) = special (fun) exercises
How It Works: 
Roll “Regular” die for each movement.  Then roll die (1-20) for # of reps for that movement.  Every 5 rolls, roll the “Half/Half” dice for a special exercise.  Continue this process for 45 minutes. 

1= Push-ups                                     4= Burpees
2= MB Squat                                    5= Reverse Crunch
3= Harvards (each leg)                   6= Pull-up/Inverted Row

RED/RED = 40 yd Sled Push (Down & Back)
RED/WHITE = 60 seconds Running
WHITE/WHITE= 1 min Military Plank Hold

Tuesday 6.26.18

12-1 Rep Ladder

BB Bench Press
Plank Body Saw (on Slidez)
DB Hammer Curls
DB Plank Pull (each arm)
SA Landmine Press (each arm)
Cal Assault Bike

Monday 6.25.18

5 Stations 
30 sec Work/30 sec Rest
Max Reps/Distance @ Each Station
*Split into 4 per Station*

6 Rounds 
KB Pulse Squat
*30 sec Rest*
KB Swing
*30 sec Rest*
Row
*30 sec Rest* 
SL Box Squat (Right Leg)
*30 sec Rest* 
SL Box Squat (Left Leg)
*30 sec Rest*
TRX Plank Hold (Hands on Handles)

Saturday 6.23.18

Groups of 4
5 Rounds
45 seconds Work/45 seconds Rest (Rotate)
*Max Effort* 

Row (> 1:45m/2:00m pace)
Battle Ropes  (Alternating)
Assault Bike (> 60 rpm/50 rpm)
Sled Push Sprint (40 yd increments)
Bear Crawl (40 yd increments)

Friday 6.22.18

AMRAP x 45 min 
15 DB Push Press
10 Sprints Dwn/Bk (Dwn/Bk = 2)
15 Inverted Row
8 Sprints Dwn/Bk
15 Diamond Push-ups
6 Sprints Dwn/Bk
15 Band Curls
4 Sprints Dwn/Bk
15 Dips/Box Dips
2 Sprints Dwn/Bk
15 Hollow Rocks

Thursday 6.21.18

Strength – TBDL (WTH x5) – 15 min time cap 
5 – 5 – 5 – 5 – 5

Complete:
3 Rounds
30 sec Work/30 sec Rotate
*90 sec Rest between Rounds*

KB Head Cutters
MB Mt. Climbers
*Supermans*
KB Swings
SA KB Front Rack Alternating Reverse Lunge (in place)
*Russian Twists*
Lateral Line Hops
MB Squat Jumps
*Flutter Kicks*

Wednesday 6.20.18

Partner Style Conditioning 
Men: Both partners complete each Row/Suicide in 2:00
Women: Both partners complete each Row/Suicide in 2:30
**Between each series = 1 minute Plank**
**30 seconds to Reset back to Station after each Plank**

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

**2 minute Rest**

P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank

*2 minute Rest**

P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset

P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset