Monthly Archives: July 2018

Saturday 8.4.18

CARD

♠ Sled Push (10 yd increments)
♦ Power Clean
♣ Seated Heavy KB Rope Pull (each arm)
♥ HR Push-up
BF 1 Lap
RF 20 Plank Knee Cross-Overs 

Friday 8.3.18

Partner Workout
1 Partner Works/1 Partner Actively Rests (Both Complete All Reps)
*Active Rest = Military Plank position until Partner is finished*
4 Stations – 10 Minute Time Cap Each Station
3 Groups Per Station
*1 Minute Rotations

Station 1 – BB Bench Press
*Choose weight that both can perform effectively*
10 – 1 Rep Ladder

Station 2 – Pull-ups
10 – 1 Rep Ladder

Station 3 – Assault Bike
10 – 1 Cal Ladder

Station 4 – DB Curl & Press
10 – 1 Rep Ladder

Thursday 8.2.18

*Break Up Into Groups*

Station 1 – 4 Rounds  

20/15 Cal Row
15 Burpee Over Bar
10 Thrusters (85#/45#)

*No Rest Between Rounds

*2 min rest between stations

Station 2 – 3 Rounds 

1 Lap
15 Box Jumps/Step-ups (each leg)
20 KB Swings (Green/Blue)

*2 min rest between stations 

Station 3 – 3 Rounds 

25 Toe Touches
25 Russian Twists (each side)
25 Crunches
25 Flutter Kicks

*2 min rest between stations

Wednesday 8.1.18

Repeat 2x
*
Complete ALL 8 sets at 1 station before Rotating*

8x(20 sec on/10 sec off) – Sprints (up/down turf)

*90 seconds rest

8x(20 sec on/10 sec off) – Bicycle Kicks

*90 seconds rest

8x(20 sec on/10 sec off) – Weighted Squats (45# plate/25#plate)

*90 seconds rest

8x(20 sec on/10 sec off) – Plate Push (Red=men/Yellow=women)

*90 seconds rest

8x(20 sec on/10 sec off) – Push-up

*2 min rest – (Repeat ALL 1 more time)

Tuesday 7.31.18

Partner Style – 2000m Row – 10 min time cap

P1: 200-500m row (no more than 500m @ 1 time)

P2: Front Rack KB hold until P1 finishes (Big Grey/Green)

Circuit – 30 min time cap

Goal = 6-8 Rounds

8 Incline DB Bench Press

8 Pull-ups

8 MB Alt. V-Ups (each leg)

8 Burpees

8 DB Renegade Row

Finisher – 200 reps

Floor Plate Press (Red=men/Yellow=women)

*Feet off ground*

Monday 7.30.18

*Increase BB weight or KB weight after each round*

Complete

10 BB/KB Front Squat + 10 BB/KB Front Rack Lunge (each leg)

*40 yd Sled Push Sprint 

8 BB/KB Front Squat + 8 BB/KB Front Rack Lunge (each leg)

*40 yd Sled Push Sprint

6 BB/KB Front Squat + 6 BB/KB Front Rack Lunge (each leg)

*2 minute Rest 

4 BB/KB Front Squat + 4 BB/KB Front Rack Lunge (each leg)

*40 yd Sled Push Sprint

2 BB/KB Front Squat + 2 BB/KB Front Rack Lunge (each leg)

*40 yd Sled Push Sprint

Core – 3 Rounds 

30 sec Battle Rope Flutter Kicks

20 MB Russian Twist (each side)

10 Ab Rollout

Saturday 7.28.18

Complete 2 Times:

“300”

25 Pull-ups or Inverted Row
50 Deadlift (135#/95#)
50 Push-ups
50 Barbell Floor Wipers (135#/95#)
50 Box Jumps
50 DB Thrusters
25 Pull-ups or Inverted Row

Friday 7.27.18

Strength – Bench Press (WTH x3) – 15 min time cap
5 – 5 – 5 – 3 – 3 – 3 reps

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps

BB Push Press
Hollow Rocks
Inverted Row
Lateral MB Slams (each side)
Close Grip Push-ups

Thursday 7.26.18

CARDS 

❤️Power Cleans 
♠️KB SL RDL
♦️KB Reverse Lunge (each leg) 
♣️Box Jumps
RF 1 Lap
BF 10 SA DB Straight-Leg Sit-ups (each arm)

Joker = 50 Scissors

Wednesday 7.25.18

5 Rounds 
40 sec Work/20 sec Rest
*Split into Groups of 3*

Prowler Push – 15 yd Increments (No Weight – Sled Only)
Jump Rope
Battle Ropes (Jumping Jacks)
Row
DB Bear Crawl
Battle Ropes (Cross-Overs)
TRX Plank Hold
Push-ups

*1 Minute Rest Between Rounds*