4th of july workout!

07/04/16

workout 1

for time
back squat (bw) 12
row 250m
front squat (bw) 9
row 250m
overhead squat (bw) 6
row 250m
bear complex (bw) 3
row 250
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workout 2

for time, time cap
peg board x 1
tire flip x 20
rope climb x 1


workout 3

AMRAP 6 minutes
row 400m
sandbag carry 60 yards
farmers walk 60 yards
kb swing x 50
tire flip x 5
rope climb x 1

07/01/16 - squat, snatch

07/01/16

dynamic warmup

double unders 4 x 20
squat (405) 5 x 5
snatch (95, 115, 135, 155, 175, 185, 205) 1

ghd situps
ghd hip extension

row, burpee, jump, row, run, situp, tgu

06/31/16

dynamic warmup

AMRAP 8 minutes
row (calories) 30 seconds, rest 30 seconds
(106 calories)
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AMRAP 8 minutes
burpee x 4
24" box jump x 8
trx row x 12
(152 reps)
---

AMRAP 8 minutes
run 200m
situps x 20
turkish getup (35) x 2
(3 rounds+200m)
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clean, squat, deadlift, toe to bar

06/30/16

dynamic warmup

clean - work up to a heavy single in 10 minutes (135, 185, 225, 275, 300 PR!)
use 60% of the above weight for the following weighted exercises

5 rounds
clean (180)  5
front squat (180) 5
deadlift (180) 5
toe to bar x 5
7:15

bridge, toss, burpee, push, plank, situp, slam, superman

06/29/16

dynamic warmup

5 rounds
bb glute bridge (185) 5
mb keg toss (20) 5
---

3 rounds
burpees x 20
pushup x 20
alternating plank (2 count)x 20
spiderman plank (2 count) x 20
situps x 20
slamball x 20
---

superman x 50

squat, thruster, pullup

06/28/16

dynamic warmup

squat (280, 305, 325) 5, (370) 3, (395, 415) 1

amrap 13 minutes
thruster (45) 18
pullup x 12
---
8 rounds

row, sled, run, swing, burpee, situp

06/23/16 - workout 16.25.4

Dynamic warmup

5 minute timecap for each set

Row 1250m

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Sled push relay (load sled with 3 plates of the same weight ie. 3 green)

Push sled 20 yards, remove plate and push sled back to start

Push sled 20 yards, remove plate and push sled back to start

Push sled 20 yards, remove plate and push sled back to start

Return plates back to start and reload plates

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Run w/kettle bell (35#)

Run 300m

Kb swing x 30

Run 200m

Kb swing x 20

Run 100m

Kb swing x 10

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5 rounds

Burpee x 10

Situp x 20

squat

06/16/16

dynamic warmup

squat (415) 10 x 3
deadlift (135, 225, 275, 315, 365, 415)

row, push, toe, wallball, clean, etc.

06/17/16

dynamic warmup

row 550m
hand release pushup x 50
toe to bar x 50
wallball x 50
medball clean to shoulder x 50
kb swing x 50
keg toss x 50
burpee x 50
situp x 50
run 550m

back, squat, run, press, pull

06/15/16

workout 1

4 sets: rear pulldown x 10 + pulldown x 10
cable row
straight arm pulldown
incline db press

workout 2

squat (395) 7x5

4 rounds
push press (135) 5
chinup x 8
run 400m

shoulders, arms, calves

06/12/16

4 supersets for each pair of exercises

cable side raise
cable front raise

alternating db curl
single arm overhead db extension

single arm preacher curl
rope press down

single arm pull down curl
single arm cable extension

3 sets of each
seated calf press
standing calf press
leg press calf press

Super Spartan

06/11/16

8.5 miles,  27 obstacles, muddy as shit!

squat, toe to bar, curl & press

06/10/16

dynamic warmup

3 rounds
row 250
squat x 5 (5:1 tempo)
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chinup, walk, sled, slam

06/09/16 - workout 16.23.4

Dynamic warmup

partner workout, each complete the following
3 rounds

8 minute timecap per round, rest for remainder of time when completed under 8 minutes

chinups x 20

Farmers walk (135 per axle) 80 yards

Sled push (170) 80 yards

Slamballs (20) x 40

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clean, hang

06/09/16

dynamic warmup

clean & jerk (135, 165, 185, 225,  245) 1

partner workout
one partner hangs while the other completes reps
5 rounds
clean (135)
hollow hang

back, arms, chest

06/07/16

machine row 3 heavy sets
machine chest press 3 heavy sets

close grip pulldown 3 heavy sets

4 super sets, 8-10 reps
cable row
wide grip pull down, behind
straight arm pull down

single arm pull down curl
rope press down

single arm preacher curl
single arm overhead extension

incline db press (80, 90, 100, 110, 125) 10

squat, core

06/06/16

dynamic warmup

squat (395) 7 x 5

5 rounds
situp x 20
superman x 10

06/04/16 - run, toe to bar, wallball, etc.

06/04/16

dynamic warmup

30 minute time cap
run 1100m
toe to bar x 25
wallballs (20) 75
double unders x 75
row 1100m
pullups x 25
burpees x 75
kb deadlift (72) 75
(00:30)

06/03/16 - squat, press, plank

06/03/16

dynamic warmup

squat (375) 7x5

2 rounds
push press (135) 5
pushups x 20
weighted plank (45) 40 seconds

double under, box jump, row, toss, swing

06/02/16

dynamic warmup

double under x 75
box jump x 75

emom 8 minutes
row 12 calories
---

emom 8 minutes
keg toss (14) 12
---

emom 8 minutes
kb swing (52) 12
---

squat, bridge, core

06/01/16

dynamic warmup

squat (350) 5 x 7
bb glute bridge (225) 5 x 7

7 rounds
toe to bar x 7
hollow rock x 7
ghd situp x 10