08/27/16 - hspu, thruster, k2b, deadlift, burpee, kb swing, pullup

08/27/16

7 rounds
hspu x 7
thruster (95) 7
knees to elbows x 7
deadlift (245) 7
burpee x 7
kb swing (72) 7
pullup x 7
(19:38)

08/20/16 - snatch, clean, jump, wallball

08/20/16

hang power snatch (165) 5 x 3

2 rounds
clean & jerk (135) x 20
box jump (24") x 20
wallball (20) x 20
overhead squat (95) x 20
box jump (24") x 20
wallball (20) x 20
squat clean (135) x 20
(19:38)

08/18/16 - run, deadlift, press, push

08/18/16

run 400m
deadlift (155) 75
run 400m
push press (95) 75
run 400m
pushup x 75
run 400m
(19:38)

headstand, rollup, toe to bar, dip, muscle up, etc.

08/16/16

dynamic warmup

3 rounds
headstand transfer x 6
rollup x 10
toe to bar (strict) x 10
ring dip (strict) x 5
bar muscle up x 3
double under x 30
L sit 30 seconds
---

push press 4 x 6
internal/external rotaion x 6/6

shoulder press 3 x 6
shoulder shockers 3 x 6

W1 bench, squat, W2 walk, wallball, slam, swing, row, plank, hollow, toe to bar

08/16/17

workout 1

superset (4:1 tempo)
bench 4 x 6 (195, 210, 225, 240)
front squat 4 x 6 (240, 255, 275, 290)
---


workout 2

amrap 20 minutes
wallwalk x 5
wallball (20)  25
slamball (20) 25
kb swing (52) 25
row 250m (<1 minute)
323, (row = 1)

clean, lunge, squat, bridge, pullup, row, situp

08/15/16

dynamic warmup

2 rounds
clean (135) x 20
overhead lunge (45) 30
---

3 rounds
pistol squat x 10
barbell glute bridge (225) x 5
---

4 rounds
pullup x 5
trx row (4 second tempo on eccentric ROM) x 5
situp x 25
---

snatch, clean, situp, jump, row

08/14/16

dynamic warmup

snatch (165) 5 x 3

3 rounds
ghd situp x 20
clean (135) x 20
30" box jump x 20
row, calories x 20