18-07-17

A. 12 min Continuous Grind
Sled Push 2 lengths
5 Renegade Rows
5 Strict Toes to Bar
20 sec Handstand Hold

Rest 4 min

B. 12 min Continuous Grind
1 Rope Climb
5 Hang Squat Cleans @ 70/45kg
5 Burpee Box Jumps @ 24/20”
30 DU // 60 Skip

C. 10 min mobility/stretch

13-07-17

A.

6 minute AMRAP
Ski 250m
10 DB step ups // 10 front rack BB step ups // 10 back rack BB step ups

Rest 2 minutes

6 minute AMRAP
8 over the shoulder toss with heavy dead balls // slam balls
8 peep holes
8 V-ups

Rest 2 minutes

6 minute AMRAP
100 single skips
5 bear hug sandbag squats
5 lateral burpees over the sandbag

Rest 2 minutes

B. Core Training
4 sets of:
30 sec side plank left side
30 sec FLR plank
30 sec side plank right side
60 seconds rest

12-07-17

A1. SUMO DL 2-3 reps x 5 (progress form last week)
A2. Weighted Bar Dips 3-5 reps x 5

B. For Time

Buy In: Run/Row 400m

then:
15-12-9
Front Squat @70/45kg
Bar MU // C2B // Pull Up // Strict Pull Up assisted progression

Buy Out: 50 DU // 150 single skips

11-07-17

A. Every 4 minutes, for a total of 4 sets, complete:
35/25 Calories of Assault Bike/Rowing
10 Overhead Squats (60/40)

B. 3 Rounds for Time
10 Push Presses (40/30)
15 Box Jumps (24″/20″)

Immediately followed by:
40 Toes to Bar