July 30

Shoulder press
7-7-7

Metcon:
AMRAP in 12 min using 95#
Thrusters – 5 reps
Power Cleans – 7 reps
SDHP – 10 reps

Compare Metcon results to 110118

July 27

3 rounds for time:
Climb stairs in bldg 4550.

Early start time to beat the heat. Meet at NASA gym* at 8:50a and will carpool from there.

*due to parking restriction at 4666.

July 26

Box Squat
3-3-3-3-3-3-3

Rx core cool down
15-1 by 1

Floor wipers
Back Ext
Side planks (must do both sides each round for total time. i.e. 15 second hold on right side, 15 second hold left side. for first round.)

Rx+
add 15-1 by 1 of L-sit holds (15 sec hold for first round, 14 sec for second rd, …)

July 24

Warm-up
6 x 150 m/y Shuttle Sprint on 2:00
Mark off 25 m/y. Complete 3 total laps (down and back = one lap) to equal 150 m/y. Rest remainder of 2:00 and repeat.

*For injured: Row 8 x 250m, rest 1:00, hold splits within 2-3 seconds

5 Rounds for time
BW BENCH PRESS X 5
1.5 * BW DEADLIFT X 5
PULL-UPS X 5

July 23

warm-up:
Work on skill you need to practice for 10 mins

metcon:
AMRAP in 10 minutes:
5 Squat Clean 115#
5 HSPU

core cool down
3 rds
90 sec plank holds
20 sit-ups

July 19

Tabata What?

Jumping Lunges (each leg = rep)
Pull-ups
Sit-ups
Run on treadmill @ 12% incline (Score for each rd will be speed setting)*

*Those made of glass will row for cal.

Count all reps. Cycle through all exercises w/ 1-min rest between. Can do in any order. Depending on the attendance will pair up to go through.

July 12

“Death by Power Clean”

Pick a weight and perform 1 clean the first minute, 2 the second, 3 the third. Continue until you are no longer able to complete the Rx’d # of reps in the time frame

Core Cool Down

50 reps each
GHD
bosuball spider push ups
Back extensions w/ 45#

July 9

38

Complete 38 reps (cals) of the following for time:
Pullups
Box Jumps (24″)
Hollowrocks
DU
Thrusters (95#)
Cal Row
KB swings (55#)
Burpees*

*Must be completed last.

July 6

Scott is bringing his bar and weights to the track today.

SQT
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Snatch/Overhead Squat/Clean and Jerk skill practice w/ load