Tuesday, June 9, 2015

3 rounds for time

500m row
10 deadlifts @ 185/135#
10 pull-ups

Monday, June 8, 2015

Five sets for max reps of:

60 seconds of Wallball shots @ 20/14# to 10/9' target 
60 seconds of Burpees 
60 seconds of Box Jumps (24″/20″) 
Rest 60 seconds 

Saturday, June 6, 2015

Snatch work

Then

Almost Jackie

1000m row
50 thrusters @ 45/35#
30 kettle bell swings @ 53/35#

Friday, June 5, 2015

10 rounds for time

1 power clean @ 155/115#
5 toes to bar or v-ups
5 bar facing burpees

Thursday, June 4, 2015

EMOM, alternating

40 double unders
2-4-6-8-10... Ladder of ring dips

*looks like:
Minute 1-40 double unders
Minute 2-2 ring dips
Minute 3-40 double unders
Minute 4- 4 ring dips
Minute 5-40 double unders
Minute 6- 6 ring dips
And so on...

Wednesday, June 3, 2015

Mainsite 053115

For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Tuesday, June 2, 2015

For 16 mins, Tabata sprint

*on the outside lane of the track, run for 20 seconds, rest for 10 seconds until you reach 16 total mins.

Score: total distance run