8.10.12

10 min AMRAP

10 wall facing shoulder taps

10 v ups

100m run

rest 3 min

10 min AMRAP

10 box dips

10 supermans

100m run

8.9.12

1 Push-up negative every minute x 10 minutes
-A slow negative consists of around 20-30 seconds of time under tension. Make it work!

3 rounds for time:

Row 500 meters
Run 400 meters
300 meter sandbag run (60/40)
1 minute total time in Push-up plank

8.8.12

20 min AMRAP

 

12 One Arm DB Snatch- 6 per arm

9 DB Thrusters

6 push ups

 

Rest

 

100 partner bfsu with med ball passed back n forth

8.7.12

1200m run

21 Kettlebell Swings

21 Pull ups

800m run

15 KBS

15 Pull ups

400m run

9 KBS

9 Pull ups

8.6.12

500m run

50 squats

50 sit ups- chest to knee

50 walking lunges with plate overhead -45/25

500m run

50 squats

50 sit ups

50 walking lunges with plate overhead

500m run

8.3.12

Coaches surprise!

Expect tires, walls, ropes, sleds and more!

8.2.12

3 minutes general mobility

Holding a 45/25 pound plate, do 5 sets of 10 squats starting every 2 minutes. During the rest period between sets, perform a max effort set of STRICT push ups.

Rest

Row 1,000 meters
100 overhead walking lunges 45/25
Run 1,000 meters
100 overhead walking lunges 45/25