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July 15, 2016

warmup

400 m run
1 min dead hang
1 min plank hold

1 min jumping jacks

beach body wod

50 strict pull-ups or ring rows
100 strict press 75/35-45 or choose weight as needed  can go heavier if you choose
*partition pull-ups and strict press as needed until complete then finish with
5 rounds of
-empty bar
20 barbell curls
20 skull crushers

cooldown

4x
12 knee raises slow and controlled
12 L sit raises slow and controlled

July 14, 2016

warmup

400 m run
1 min scorpion kicks
100 ft lunge with lizard
1 min plank to pushups
2 min squat stretch

metcon

death by burpee once you fail rest 1 min then continue death by air squats rest 2 min then 1K run
*min 1- 1 burpee
min 2- 2 burpees
min 3- 3 burpees…… continue till you cannot make reps in the minute then rest 1 min then whatever number you capped out at is same number of air squats you have to do in the min.  ex.  min 15 cannot make burpees…… rest min 16….. then next min 17 air squats in the minute….. continue to failure.   rest 2 min then 1k recovery run

cooldown

3 min squat stretch
3 min split stretch
1 min dead hang

July 13, 2016

Warrior Wed.
metcon 1

“Rahoi“

Complete as many rounds as possible in 12 minutes of:

24/20 inch Box Jump 12 reps

95/65 pound Thruster  6 reps

6 Bar-facing burpees

OLYMPUS DIGITAL CAMERA

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

-AND/OR-

metcon 2

“Ship“

9 rounds for time of:

185 pound Squat clean 7 reps

8 Burpee box jumps 36″ box

Hero_SgtShipway_th
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

*choose 1 or do both as option

COOLDOWN

4x

20 back extensions

20 hollow rocs

July 12, 2016

warmup

400 m run
with empty bar
1 min oh hold
then
10 clean deadlifts
8 hang cleans
6 strict press
add warm up weight do 4 reps
add final weight as form allows or 185/105+
-set up wall ball station

metcon

10 rounds of
15 wall ball shots
3 clean n jerk @185/105+

cooldown

accumulate
3 min dead hang
7 min squat stretch

July 11, 2016

warmup

400 m run
1 min dead hang
-set up pull up station and bands if needed (complete a few reps)
100 ft lunge with lizard stretch
1 min jumping jacks
select slam ball or option plate to overhead 45/25

metcon

20 min amrap of:

40 double under or 50 singles
20 ball slams or plate to overhead 45/25
10 pullups

cooldown

with med ball and partner
4x
12 chest passes
12/12 side to side
24 leg pushdowns

July 8, 2016

warmup

400 m run
1 min dead hang
1 min scorpion kick
with plate
45 sec overhead hold 15 sec rest
45 sec halo with plate

metcon

complete 50 plate thruster

– then-

4 rounds of/ with plate 45/25
90 ft lunge (hold plate anyway)
100 m overhead carry with plate
90ft plate drag
100 m overhead plate carry

cooldown

30-20-10-20-30
situps / hollow rocks

 

July 7, 2016

warmup

1 min jumping jacks
1 min partner dead hang
2 min split stretch
100 ft lunge with lizard

metcon

10 rounds of;
15 kb swings
15 pushups
10 hanging knee raises

option 2

20 rds alternating movements 10/10 rds each of
15 kb swings— 15 kb swings
15 pushups—15 pushups
10 hanging knee raises—10 hanging knee raises
*alternating each exercise( i go you go)

cooldown

accumulate 10 min in squat stretch

July 7, 2016

warmup

400m run

100 ft each

High knees

Butt kick

Side shuffle

Lunge with lizard

metcon

4 intervals (rest NO CHANGING WEIGHTS ON SLED PLEASE FOR FLOW OF WORKOUT

800 m run

25/15 cal row (optional 15/10 cal assault)

90 ft backward sled pull

10 burpee pull-ups

-rest 2 min between each rd

cooldown

4x

30/30 sec side plank hold

15 V situps touching wall

July 6, 2016

warmup as needed

open gym
warrior wed.

metcon

“Alexander”
* 5 Rounds for Time
* 31 Back Squats (135/95 lbs)
* 12 Power Cleans (185/135 lbs)
“Alexander”

Alexander

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

-use same bar change out weights as after each round

cooldown

5 min squat stretch
3/3 min lizard stretch
5 min split stretch

July 5, 2016

warmup

400 m run
100 ft lunge with lizard stretch
1 min scorpion stretch
1 min dead hang

metcon

3 rounds of
30 box jump step downs
30 situps
30 shoulder to overhead 95/65

cooldown

3x
10 strict pullups
12 ring rows
15 empty barbell curls