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)
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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
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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
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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
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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