Saturday 8.25.18

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

Row (> 1:45m/2:00m pace)
Harvards
Assault Bike (> 60 rpm/50 rpm)
Sled Push Sprint (40 yd increments)
Hand Release Push-ups

Friday 8.24.18

AMRAP x 45 Minutes

30 sec Battle Rope
10 EZ Bar Curls
15 BB Push-ups (feet on box)
10 Floor Plate Wipers (each side)
15 yd DB Bear Crawl
10 DB Single Arm Bent Over Row (each arm)

Thursday 8.23.18

5 Rounds

1 min Max Reps – Hang Power Clean(95#/45#)/KB Swing + 30 sec rotate

1 min Max Reps – Box Step-ups + 30 sec rotate

1 min Max Reps – DB Walking Lunge + 30 sec rotate

1 Lap

*2 minutes Rest between Rounds

Core – 3 Rounds

25 Straight-Leg Sit-ups

25 Crunches

25 Russian Twists (each side)

25 Toe Touches

10 Ab Rollouts

45 sec Plank Hold (Hands on Ab Roller)

Wednesday 8.22.18

For Time: 

All Running = SPRINTING

*2 Minutes Rest Between Rounds*

ROUND 1

SPRINT Dwn/Bk + 25 Sit-ups

SPRINT Dwn/Bk + 50 Russian Twist

SPRINT Dwn/Bk + 50 Flutter Kicks

SPRINT Dwn/Bk + 25 Toe Touches

ROUND 2

SPRINT 2x Dwn/Bk + 25 KB Squats

SPRINT 2x Dwn/Bk + 25 KB Squats

SPRINT 2x Dwn/Bk + 25 KB Squats

ROUND 3

SPRINT 3x Dwn/Bk + 25 Push-ups

SPRINT 3x Dwn/Bk + 25 Push-ups

ROUND 4

SPRINT 4x Dwn/Bk + 25 Burpees

Tuesday 8.21.18

Circuit 1 – 5 Rounds (12 min cap)
10 DB Bench Press
10 TRX Inverted Row

Circuit 2 – 5 Rounds (12 min cap)
10 SA Kneeling DB OH Press (each arm)
10 Burpees

Circuit 3 – 5 Rounds (12 min cap) 
10 Dips or Box Dips
10 Plyo Push-ups or Regular Push-ups
10 Band Plank Pull (each arm)

*2 minutes rest between circuits*

Monday 8.20.18

Strength – 15 min cap
50 BB Back Squat @ (135#/65#)
*Every time bar is racked = 20 Straight-Leg Sit-ups
**No more than 5 second hold between reps before you have to rack**

5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5 rep Ladder
DB/KB Goblet Squat
KB Swing
Walking Lunge (each leg)
V-ups

Saturday 8.18.18

BB Complex – 5 Rounds 

6 DL + 6 Bent-Over Row + 6 Power Clean + 6 Front Squat + 6 Push Press + 6 Back Squat

*Start @ (35#/65#) and increase weight each set (10#-20#)
*60-90 seconds rest between Rounds*

Complete: 

100 Band Plank Pull (50 each arm)
*every time you stop = 10 Burpees
then:
100 Wall Balls
*every time you stop = 40 yd Sled Push
then: 
100 KB Swings
*every time you stop = 40 yd Farmer’s Carry

Finisher

For Time: 1000m Row

Friday 8.17.18

Superset 1 
Close-Grip BP – 10 – 10 – 8 – 8 – 5 – 5 (↑ weight as reps ↓)
DB Bent-Over Row (each arm) – 10 – 10 -10 – 10 – 10 – 10
*2 min rest between sets

Superset 2
Seated DB OH Press – 5 – 5 – 10 – 10 – 20 (↓ weight as reps ↑)
Band Face Pull – 20 – 20 – 20 – 20 -20
*2 min rest between sets

Superset 3
EZ Bar Skull Crushers – 10 – 10 – 10 – 10
DB Hammer Curls – 10 – 10 – 10 – 10
*2 min rest between sets

Burnout
250 Flutter Kicks
*Complete in least amount of sets as possible*

Thursday 8.16.18

Strength – 15 min cap 
TBDL or BB DL – WTH x 5
5 – 5 – 5 – 5 – 5

AMRAP x 30 min 
15 Walking Lunges (each side)
10 Single Leg Lateral Side Lunge on Slidez (each leg)
30 sec Wall Sit
30 yd Wtd Sled Push
30 sec Side Plank (each side)
30 sec Front Plank

Wednesday 8.15.18

Complete For Time:

1000m Row or 50 Cal Assault Bike
75 Dips or Box Dips
75 Plate G2O
75 Step-ups (total)
75 Push-ups
75 MB Sit-ups
75 KB Swings
1000m Row or 50 Cal Assault Bike