6.28.16

Row 1500m :20/:40 x 5
Mobilize

15 minutes
A)

Shoulder Press

4 x 10

Push Jerk 

4 x 5

Ovhd Carry

3 x 40 yards

“B) 

4 rounds for time of:

135-lb. sumo deadlift high pulls, 20 reps

30 GHD sit-ups”

200m run

C) 10 x 5/3 every :90

Muscle up for pretty

D) @ 15 min mark

15 burpee MU for time

6.27.16

Prioritize as needed. If your doing it all this is best split into 2 sessions. Don’t rip.

Run 1 mile

5 GHR

5 dragon flags

3 min mobility

x 3

A)
Barbell Row

4 x 10

Deadlift 

4 x 10

Hip ext

3 x 20

“B)For time:

75 pull-ups

Row 500 meters

75 push-ups

Row 500 meters

50 pull-ups

Row 500 meters

50 push-ups

Row 500 meters

25 pull-ups

Row 500 meters

25 push-ups

Row 500 meters”

C) Snatch

10 x 1 every :90

No misses

D) 10 x 1 every :90

split jerk

6.25.16

warm up16 min shuttle run w/

15 reverse hypers

15 supine ttb every

4 min inc beginning
mobilize

A)

Front Squat

5 x 5 across

Farmer Carry

3 x 100 m

Plyo Jumps(not over pvc. Just consecutive rebounding max height jumps)

2 x 15
B) 20 min clock

0-10 min emom

20 unbroken hollow rocks

11-20:00 emom*

15 ub reverse grip barbell row

95/65

*at failure complete 50 ring rows for time 
C) 250/200 assault bike*

*every 3 minutes 5 shoulder to ovhd 165/115

6.24.16

warm upRolling 100’s x 

10 w/10 ohs 45/35

add 3 every m+/-

Mobilize

A)

Bench Press

4 x 10

DB Row R/L

3 x 10

2 x ME

Handstand Walk

B) 9-7-5/6-4-2

Legless 

Hang squat snatch 185/115

C) 750m + 1 min plank

x 3 rest 2 min

6.22.16

6/22warm up

Assualt bike 

15 min chill

:20 real real sprinty/:40 x 5

Mobilize
A)

Back Squat 

7×3 across

PVC lateral jumps

3 x 20 @ 30″/20″

Walking Lunge

2 x 50 m 95/65
B) 3 rounds

Run 400 m

15 toes to bar

15 hspu

15 ghd

Rest 2 min
C) Clean 

10 x 1 every :90

D) Push Press

10 x 1 every :90