Tuesday 7.25.17

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“PRIMER” AMRAP 6 6 front squats 6 deadlifts 20 SU “STRENGTH” In 12:00 find a 5 rep deadlift “CONDITIONING” AMRAP 13 minutes Performance/Fitness 30 Double Unders 16 OH Plate Lunges (45/25) Core 90 Single Unders 16 OH Plate Lunges (25/15)

Monday 7.24.17

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“PRIMER” AMRAP 6 5 Supine Pull-ups 5 Push-ups 5 Burpees 5 Strict Press “STRENGTH” 4 Sets: SIMS press complex REST :60 + 3 sets; 10/10 Alt. Hammer Curls :30 REST 15 Banded Push-downs :30 REST “CONDITIONING” Performance: 4 Rounds 10 Shoulder to Overhead (155/110) 10 Bar Facing Burpees :60 REST b/t rounds Fitness: 4 Rounds 10 Shoulder to Overheads (135/95) …

Friday 7.21.17

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“PRIMER” AMRAP 6 30 second bike 10 thrusters “STRENGTH” 16 min EMOM 1- 7 Bench 2- 7 chin ups 3- 7 plate plyo push ups 4- Rest “CONDITIONING” Performance/Fitness AMRAP 7 15/12 cal bike 200m run Rest 3 AMRAP 7 15/12 cal row 10 handstand push ups Core AMRAP 7 10/8 cal bike 200m run Rest 3 AMRAP 7 10/8 …

Thursday 7.20.17

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“PRIMER” EMOM 6: O- 15 jump squats E- 5 power clean + 5 jerks “STRENGTH” 3 sets: 8/leg front rack step ups :30 rest 8 DB/KB RDL :60 Rest + 3 sets: 1:00 Wall Sit :30 rest 40ft banded X walk – 20’/ side :30 rest “CONDITIONING” EMOM 14 Performance O- 10 clean and jerks 135/95 E- 15 box jump …

Wednesday 7.19.17

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“PRIMER” EMOM 10 O: 5 front squats + 5 push press E: :30 row “CONDITIONING” TEAMTASTIC Workout #1 Performance/Rx Teams of 2. Trade Rounds. AMRAP in 25 minutes Bike 600m 4 Squat Clean Thrusters (135/95) Intermediate Teams of 2. Trade Rounds. AMRAP in 25 minutes Bike 400m 4 Thrusters (95/65)

Tuesday 7.18.17

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“PRIMER” AMRAP 5 8 push ups 7 supine pullups 6 OHS 45/35 “STRENGTH” 4 sets: 3 bench :30 rest 12 crossbody hammer curl 1:00 rest + EMOM 12 minutes 1st Minute: 10 Strict HSPU (use deficit) 2nd Minute: 10 Plate Front Raises 3rd Minute: 10 Strict Pull-ups “CONDITIONING” Performance: AMRAP 12 minutes 9 Deadlifts (155/110) 6 Burpees 3 Power Cleans …

Monday 7.17.17

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“PRIMER” in 6:00 600m Run 60′ Duck Walk 10 Inchworms 16 Sampson Stretches w/ 3sec pause “STRENGTH” In 10min build to a heavy 5rep back squat “CONDITIONING” 5 Rounds: 30 Unbroken Wall Balls (pick load) REST :30 between sets

Saturday 7.15.17

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Teams of 3. Trade reps. 20min AMRAP 50 power cleans 155/105 50 S2O 155/105 50 wall balls 50 Bar facing Burpees 50 pull ups 50 box jumps 1 partner is always running around the VA

Friday 7.14.17

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“PRIMER” In 8:00 30 cal bike 30 kossack squats 300m run “STRENGTH” 3 Sets Sumo Stance Good mornings X6 1:30 rest + 4 sets DB step up X8 :30 rest GHDSU X10 1:00 rest “CONDITIONING” Every 2:00 for 10:00 20/15 call Bike 15 T2B

Thursday 7.13.17

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“PRIMER” EMOM 6 O- 10 Push press 45/35 + 5 burpees E- 10 Face Pulls + 10 Squats “STRENGTH” 4 sets half kneeling landmine Press X10 :30 Rest single arm upright row X10 :30 Rest + 3 sets Rear delt fly X15 :30 rest Plate Raise X10 1:00 rest “CONDITIONING” 5 rounds 8 Deadlifts 225/155 400m run