Saturday 7.21.18

Partner Style (1 Works: 1 Rests)

Complete Together:

100 Push-ups
200 Walking Lunges (total)
100 KB Swings
200 Jump Rope
100 Wall Balls
200 Flutter Kicks
100 Pull-ups
200 Mt. Climbers (on Slidez)
100 KB OH Press
100 Cal Row

Friday 7.20.18

AMRAP x 12 min
10 DB Snatch (each arm)
20 DB Push Press
30 DB Floor Press

*2 minute Rest*

AMRAP x 20 min
Max Rounds
4 Man Makers
6 Push-ups (feet on Slidez) + 12 Mt. Climbers (each leg)
10 DB Hammer Curls

*2 minute Rest*

50-40-30-20-10 Rep Ladder 
Lateral Line Hops + Flutter Kicks (Total)

Thursday 7.19.18

AMRAP x 45 minutes 

5 Trap Bar Deadlift
10 KB Thruster
8 Rear-Foot Elevated Split-Squat Jumps (each leg)
8 KB Slide Board Lateral Lunge (each leg)
10 Banded Pallof Press (each side)
1 Lap

Wednesday 7.18.18

EMOM x 35 Minutes (7 Rounds)
*1 minute to complete each movement*
*Remaining time is rest each minute*
*Split into Groups of 4*

10/8 Cal Row
10/8 Cal Assault Bike
4 Sprints (Total)
50 Jump Rope
10 MB Jump Squats

*2 minute Rest*

Core – 5 sets
20 Straight-Leg Sit-ups
20 Plank Shoulder Taps (10 each arm)
20 Reverse Crunch
20 Superman

Tuesday 7.17.18

*Split into groups* 
*2 minutes Rest between each AMRAP*

Circuit 1 – AMRAP x 13 min
10 Close Grip BB Bench Press + 10 Band Seated H.I.R.T.S Row + 40 yd KB Farmers Carry

Circuit 2 – AMRAP x 13 min
10 DB Seated OH Press + 5 Pull-ups + 40 yd BW Bear Crawl

Circuit 3 – AMRAP x 13 min
10 Alt. DB Curls + 15 Box Dips + 40 Flutter Kicks

Monday 7.16.18

Strength – Cluster Sets
7 sets
5 + 3 + 2 reps
EX. 5 reps @ 185# + 3 reps @ 155# + 2 reps @ 135#
**No More Than 10 seconds Rest between Cluster Sets (5-3-2)**
*2 minutes between sets*

AMRAP x 20 min 
10 KB Clean + Squats into Reverse Lunge (5 each leg)
10 Swings
10 MB Toe Touches
40 yd Sled Push
30 sec Side Plank (each side)

Finisher
5 Sets
250 Row + 25 Sit-ups

Saturday 7.14.18

Completion – 3 Rounds 

*2 minutes Rest between rounds 

1 Lap
2x Dwn/Bk Front Rack KB Carry (2 KBs)
20 KB Head Cutters (Green/Yellow)
20 Cal Bike
20 Box Jumps/Step-ups (each leg)
20 Cal Row
50 Flutter Kicks (total)
20 Plate G20 (45#/25#)

Friday 7.13.18

Happy 51st Birthday Jeff Camp, aka “Santa Clause”!!!

“7/13” 

7 Rounds
13 reps each

BB Bench Press
DB Hammer Curls
DB Lateral Raises
Seated Rope Heavy Sled Pull (1 rope length)
EZ Bar Skull Crushers
*51 sec Plank Hold*

Thursday 7.12.18

Strength – 15 min cap
Deadlift – WTH x 5

*3 minute rest*

Superset 1 – 12 min cap
Max Rounds

5 Deadlift @ 50% (WTH x 5 weight)
10 Push-ups

*3 minute rest*

Superset 2 – 15 min cap
Max Rounds

10 KB Swings
150m Hard Row
5 Burpees
10 Cal Assault Bike

Wednesday 7.11.18

6-way BB Complex
4 sets
6 reps each movement
*Do not drop bar until complex is completed*
*increase weight each set*

Deadlift
Bent-Over Row
Hang Clean
Front Squat
Push Press
Back Squat
Push-up
*90 seconds Rest between sets*

Complete For Time 

10 Pull-ups
20 KB Swings
30 Box Jumps/Step-ups
40 Push-ups
50 Sit-ups
60 Burpees
10 Pull-ups

Finisher
300 sec Military Plank Hold