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)
---

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

---