Tuesday August 13, 2013

5 x 5 Turkish Get Up per side

Rest

5 x 60 Second Weighted Plank Hold

Rest

100 Goblet Squats (70/53)
Every Minute Must Complete 7 Push Ups

Friday August 9, 2013

RUN FASTER TO RUN FASTER

400m Sprint x 4

Rest to 4 Minutes

Rest 5 Minutes

200m Sprint x 6

Rest to 2 Minutes

Thursday August 8, 2013

50 ft Bear Crawl

50 Russian Twists (per side)

50 ft Bear Crawl

40 Push Ups

50 ft Bear Crawl

30 Weighted Sit Up (with med ball)

50 ft Bear Crawl

20 Push Ups

50 ft Bear Crawl

10 Reverse Burpees

Wednesday August 7, 2013

This is not for time so do not rush or fail. But make it the most challenging version or strict.

2-4-6-8-10
Pull Ups 
Push Ups

Rest

FOR TIME!

30-20-10
Air Squats
Overhead Walking Lunges (45/25)

Tuesday August 6, 2013

7 Rounds For Time:
15 Wall Balls (20/12)
15 Kettlebell Swings (53/35)

Monday August 5, 2013

5 Rounds: 3 Minutes Rest between each round
Run 500m
Max Sit Ups to remainder of 4 Minutes.

Friday August 2, 2013

4 Rounds: 2 Min Rest Between Rounds
4 Minute AMRAP:
2 Burpees
4 Pull Ups
6 DB Thrusters