July 2: Open Gym:

A.K.A. 6 Pack For Time

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July 1: “Field Daze”

At The Track…..

3 Rounds For Time Of…..
1. 15 x Tire Flip, Run 200m
2. 15 x Push Ups, Run 200m
3. 15 x Pull Ups, Run 200m
4. 15 x Air Squats, Run 200m
5. 15 x KB Swings (1.5 Pood), Run 200m
6. 15 x Burpees, Run 200m
7. 15 x T2B, Run 400m

Happy Fourth Boys, See you Monday.

June 29: Wall Bell Under Arm, Wait, What?

Warm Up: 3 Rounds Of…
1. 5 x DB Thruster @ 20#
2. 5 x KB Swings @ 1 Pood
3. 5 x Box Jump @ 24″

Metcon: Far Basketball Court, 3 Rounds of…
1. 10 x Wall Balls
2. 15 x KB Swings @ 1.5 Pood (55# Rubber Ended DB)
3. 30 x DU’s

What’s Next: 3 Rounds Of….
1. 10 x BB Curl @ 65#
2. 10 x Underhand Triceps Cable Pull Down @ 70-ish #
3. 10 x (Ea Arm) DB Hammer Curls @ 25#
4. 10 x Dips
Scale weight as needed….

June 24: Core Tabata

8 rounds of :20 on :10 off for each exercise, 1 minute rest between exercise, track total reps.

1. KTE
2. Alt. Rope Waves (R-L=1)
3. Floor Wipers W/ 135# Bar Bell (R-L=2)
4. Front Plank (:20 =1, drop before :20 = -10)

1-3 in any order, finish with 4.

What’s Next:
10 minutes of Stretch/Mobility

June 22:

Warm Up: 3 Rounds of
1. 5 x Push Ups
2. 2 x Dead Hang Pull Ups
3. 5 x KB Swings @ 1 Pood

Strength: Push / Pull, 4 x 8 Super Sets of
1. Bench Press / DB Row
2. Shoulder Press / DH Pull Ups

Metcon: 3 Rounds of:
1. 250m Row
2. 10 Push Ups
3. 25 DU’s
4. 10 Pull Ups

June 19:

Warm Up: 2 to 8 by 2 of
1. Jumping Jacks
2. KB Swings @ 1 pood.
3. DB Thrusters @ 25#

Strength: 10, 8, 5, 3, 1, 10 Super Sets of….
1. Dead Lift
2. Push Press

What’s Next:
Cool Down 1000m Row.

June 15:

Warm Up:  3 rounds of…
1. 5 x DB Thrusters @ 25#
2. 5 x Push Ups
3. 5 x Back Extension W/pause and stretch

Strength: 10, 8, 5, 3, 1, 10 Super Sets of
1. Front Squat
2. Bench Press

What’s Next:
200 DU’s for time.

June 12: TGIF

Warm Up: 3 Rounds of…
1. 5 x OHS W/Broom Stick
2. 5 x Back Extension
3. 5 x DB Thruster, pick your weight

Strength: 10, 8, 5, 3, 1, 10 Super Sets of…
1. Shoulder Press
2. Dead Lift

What’s next:  2 Laps out back.

June 11:

For Time….

1. 20 x Push Ups
2. Run 400m
3. 20 x Pull Ups
4. Row 500m
5. 20 x Squats
6. Run 400m
7. 20 x Sit Ups
8. Row 500m
9. 20 x Spider Crawl Push Ups
10. Run 400m
11. 20 x Chin Ups
12. Row 500m
13. 20 x Box Jump (24″)
14. Run 400m
15. 20 x Back Extension
16. Row 500m

June 8:

Warm Up: 3 Rounds of…
1. 5 x Push Ups
2. 5 x GHD Sit Ups
3. 5 x DB Thruster @ 20#

Strength: 10, 8, 5, 3, 1, 10 Super Sets of…
1. Bench Press
2. Hang Cleans

Metcon: 3 Rounds for time of…
1. 25 DU’s
2. Farmers Walk @ 70# DB
3. Waiters Walk @ 35# DB
walks are from edge of rubber mats to the water fountain and back
farmers walk is both hands there and back, waiters walk are one arm
there, the other arm back.  same as in the past.