JULY 13, 2011

                                                                     amrap in 20mins
                                                            bodyweight bench press x 10
                                                                         400m run

 

 

JULY 14, 2011

work

push press
7x2
-no jumping/foot movement
-heels coming up/ankle extension is ok 

extra credit

tabata mash up 8 intervals
75/45 push press
alternating pistol squats



JULY 12, 2011

work

5RFT 

165/115 squat clean x 5 

handstand push up x 10 

JULY 11, 2011

work

amrap in 15mins 

ring dip x 10 

2pood/1.5pood kbs x 20 

double unders x 30 

JULY 6, 2011

work

amrap in 12mins:

rope climbs x 2

alternating pistol squat x 8

225/155 deadlift x10

extra credit

800m run for time

JULY 5, 2011

Front Squat

work

80% 1RM

5x5

90% 1RM

3x3

core

tabata mash up: 8 total intervals

hollow rock

superman holds

JULY 4, 2011

50-40-30-20-10 of:

20/14 wall ball shots

24"/20" box jumps

1.5pood/1pood kettlebell swings