7.2.16

16 min shuttle run w/
15 reverse hypers

15 supine ttb every

4 min inc beginning
mobilize

A)

Front Squat

6 x 5 across

Farmer Carry

4 x 50 m

Plyo Jumps

3 x 15
B) 20 min emom

Even: 20 kb swings 70/53

Odd: 15 burpees

At 20 min 50 ctb for time. Must start w a set of 15/10 or more. Remaining reps must be 9/6 or larger.

C) athlete choice

7.1.16

Rolling 100’s x 10. +1 bar MU for every m over or under

add 3 every m

Mobilize

A)

Bench Press

4 x 10

DB Row R/L

4 x 10
B) 9-15-21
Power snatch 155/105

Strict HSPU

Cal bike

C) 750m + 25 wallballs 20/14

x 3 rest 3 min

6.29.16

Assualt bike 15 min chill

:20/:40 x 5

Mobilize
A)
Back Squat 

8×3 across

PVC lateral jumps

“3 x 20 @ 30″”/20″””

Walking Lunge

3 x 40 m 95/65
B) 25 min clock

Every 5 min 

20 cal row+1 round of heavy (205/135) DT

Score is your slowest round.
C) 30 burpee box jumps 40/30″

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