Monday, August 1, 2016 (5:00-6:00)

back (1)

warm up

run 400—12-7-5 step ups-bear squat push ups- ring rows—med ball cleans-wall balls run 100m

For time:
185-lb./135 weighted lunges, 20 steps
20 muscle-ups—bar dips–parallette dips —box dips
200-ft. handstand walk—100 handstand shoulder touches or in plank
185-lb./135 hang power cleans, 20 reps
20 box jumps, 36-inch box/ 30 inch—-step ups
20 handstand push-ups to 6-inch deficit—-off box—regular push ups—-wall push ups
185-lb./135 front squats, 20 reps

Tuesday, July 19, 2016



Warm up
300m run

1. Back squats 10 x 3 reps @75%
2. OH Squat 3 x 3 @75%
3. back extensions: 3 sets x 5 reps….pause at the top 3 sec before completing next rep. if you can use weight, do so….if not use only body. no bending of the knees are allowed. come parallel to the floor when pausing at the top position. squeeze the glutes.

400m run
40 GHD sit ups
400m med ball run 20/12
40 KB 45/25

Wednesday July 13,2016

daily mobility
PVC complex
Ninja mobility
10 ring rows
1 length bear crawl
15 push ups
10 kb sdhp


5 burpees
10 pull-ups
15 KBS 53/35

25 r/l kb crunches
25 abmats
50 bicycles
:50 plank

Monday, July 11, 2016 (5:00-6:00)


Warm up

Run 4 minutes

X12 each

Step ups_wall squats_plank jacks_

med ball cleans_burpees _ghd hip ext.


For time:
185-/135lb. weighted lunges, 20 steps
20 muscle-ups=bar dips or paralette
200-ft. handstand walk=75 shoulder touches in handstand or plank
185/135-lb. hang power cleans, 20 reps
20 box jumps, 36/24-inch box
20 handstand push-ups to 6-inch deficit=regular push ups or legs on box
185/135-lb. front squats, 20 reps