7/31/15
15 min AMRAP Pull up ladder 200m run 1 pull up 200m run 2 pull ups and so on…
7/30/15
Over Head Squats 3×10 6 min AMRAP OVER HEAD SQUATS Drop the bar = 4 burps
7/29/15
Deadlifts one rep EMOM 7 mins 2 dead lifts (80-85%) Foot work
7/28/15
17-13-17-13-17 pushups wallballs 30-50-30-50-30 air squats
7/27/15
Push press: one rep mx 6 rounds 12 db push press 12 db front squats 12 kb swings
7/24/15
3 rounds 10 thruster 10 power cleans
7/23/15
Hansen
7/22/15
Front Squat one rep mx EMOM 5 mins: 2 front sqts 5 MIn AMRAP: lunges/ sit ups
7/21/15
Sumo High Pulls: 3RepMX 25-50-25 Sumo High pulls 5-10-5 Bar Muscle Ups
7/20/2015
400m run rest 1 min 10×100 (rest 10 sec) 400m run 10×100 (rest 10 Sec)