June 14: Little This, Little That

5, 5, 3, 3, 1, 1, 1,  Ground to Overhead

Then,

5 Rounds of
1. 250m Row
2. 50 DU’s

What’s Next:  AB Cool Down – “Armor Abs”

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June 13: Intervals

At The Track…

3 rounds of…..

1. 200m,
200m recovery
2. 400m,
200m recovery
3. 600m,
200m recovery
4. 800m,
200m recovery

July 26:

Bench Press:
3×8, 3×6, 3×4
Descending Drop sets of 8-10 reps @ 125, 105, 85, 65
Ascending sets of max reps back up to 125

Metcon: 3 rounds of the following
1. 8 x DB Rows
2. Waiters Walk
3. 8 x Body Row
4. Farmers Walk

Core: 12 Rnds of 10 pot luck style

November 6:

Warm Up:  20 Box Jumps, 24″, then 1X5 of…
1. Squats
2. Push Ups
3. DH Pull Ups

Stretch as necessary…

Strength: 4,3,2,1 of…
1. Front Squats
2. Weighted Pull Ups

What’s Next: 3X8 of….
1. Alternating 1 Legged Romanian DL w/ 25# DB (R-L=1)
2. Bosu/Plyo Ball Push Ups

November 5:

Warm Up:  Beelzechub’s Sack Relay (East side grassy area)
4 Rounds, 2 groups 25 yrds apart,
1. Adjusted to Carry 95# BB OH 25 yrds, 2 Squats, Run Back, 2 Burpees

Stretch as necessary…

Strength: 4,3,2,1 of…
1. Power Cleans
2. Push Press

Core:  3X8 of…
1. Alternating V-Ups**
2. Back Extensions
3. Hollow Rocks
4. Standing Side Bends w/35# DBs (R-L=1)

** Right hand to left foot, Left hand to right foot = 2.

November 3:

Warm Up:  Run 1/2 Mile (1 Lap) Out Back, then 1X5 of…
1. Squats
2. Push Ups
3. DH Pull Ups

Stretch as necessary…

Strength: 5X5 of…
1. Back Squats
2. Bench Press

Metcon: For Time….
Run 1 Mile (2 Laps) out back, or row 2000m

November 2:

Warm Up:  500m Row, then 1X5 of…
1. Back Extensions
2. GHD Sit Ups
3. DB shoulder Press

Stretch as necessary…

Strength: 5X5 of…
1. Dead Lift
2. Shoulder Press

Core:  3X10 of…
1. T2B
2. Russian Twist W/15# DB (R-L=1)
3. GHD Sit Ups
4. Windshield Wipers (R-L=1)