Tuesday 7.10.18

Partner Style
10-1 Burpee Ladder
P1: Works
P2: Rests
*Ex. P1: 10 Burpees/P2 Rests…P2: 10 Burpees/P1: Rests…P1: 9 Burpees/P2: Rests

Complete
10-1 Ladder
BB Bench Press + Pull-ups + 30 sec Row (1:40/1:55 pace)
*increase weight on EVEN sets on Bench Press

Finisher
DB Hammer Curls – 4×15
Bench Dips – 4×20
Ab Rollouts – 4×15

Monday 7.9.18

Strength – 15 min Cap 
Back Squat WTH x 5
8 – 8 – 5 – 5 – 5 – 10
*increase weight each set* 
*last set of 10 reps @ 60% of last set of 5 

Complete – 5 Rounds 
10 MB Slams
250m Row
10 KB Goblet Squats
25 Cal Assault Bike
10 TBDL (135#/95#)
40 yd Sled Push (45#/25#)

Core – 3 sets 
20 Sit-ups
20 Leg Raises
20 Crunches
20 Reverse Crunches

Saturday 7.7.18

Spell Your Full Name – Complete As Many Times (45 min Time Cap)

A= 20 Push-ups                                                 B= 10 Burpees
C= 15 KB Goblet Squats                                  D= 15 Jump Squats 
E= 5 Man Makers                                              F= 12 Cal Assault Bike
G= 15 Burpees                                                   H= 20 Leg Raises 
I= 15 Spiderman                                                J= 10 BB Bench Press 
K= 25 MB Jump Squats                                  L= 15 DB Curl & Press
M= 20 KB Swings                                             N= 10 KB Front Rack Reverse Lunges (each leg)
O= 8 Man Makers                                              P= 5 Sprints (40 yd increments)
Q= 10 BB G2O                                                    R= 15 DB Floor Press 
S= 10 KB Head Cutters                                    T= 10 DB Up-Downs
U= 15 Cal Assault Bike                                    V= 20 Cal Assault Bike
W= 20 Straight Leg Sit-ups                           X= 15 DB Push Press 
Y= 15 Cal Row                                                    Z= 10 DB Curl & Press 

Friday 7.6.18

Partner Style – EMOM x 10 Min
**P1 & P2 start on opposite exercises**
Odd Min: 15 HR Push-ups
Even Min: 10 Cal/8 Cal Row

Circuit – 30 Min Time Cap 
Max Rounds 
10 DB Close Grip Bench Press
5 DB Man Makers
1 Heavy Seated KB Rope Pull
1 40 yd Sled Push Sprint

Core – 4 Rounds
25 Russian Twist (each side) + 15 Dead Bugs + 20 Alt V-Ups (total)

Thursday 7.5.18

12 Min Time Cap
Power Clean – WTH x3
3 – 3 – 3 – 3 – 3

**2 minute Rest**

AMRAP x 30 min
*Split into Groups*
15 Wall Ball
8 Cal Row
15 Box Step-ups
8 Burpees
15 Reverse Crunch
8 BB Sumo DL High Pull

Tuesday 7.3.18

HAPPY 56TH BIRTHDAY THERESA!!!!  

**Have all equipment ready for this workout and near by** #NOrest

4 Rounds 
50 sec Work/6 sec Rest
*Split up at different stations*

Sprints (40 yd increments)
Pull-ups/Inverted Row
KB Shoot Throughs
Plate Floor Press (45#/25#)
Atl V-Ups
Plate G2O (45#/25#)
Alt. DB Plank Row
HR Push Ups
Knees-to-Elbow 

**2 min 30 sec Rest between Rounds**

Monday 7.2.18

Strength – 15 min cap
Back/Front Squat -WTH x 5
5 – 5 – 5 – 5 – 5
 *2 minutes Recovery* 
20 MB Russian Twist + 10 MB Toe Touches during Recovery 

Circuit – EMOM x 25 min (5 Rounds) 
Min 1- 15 KB Deadlift
Min 2- 40 Jump Rope
Min 3- 10 Burpees
Min 4- 30 Flutter Kicks
Min 5- 12 DB Walking Lunges (6 each leg)

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