Monthly Archives: June 2016

3 rds
5 cal bike
5 air squats (slow up - drive though heels and keep chest up)
5 air squat JUMPS
5 KB swings 35/26, 26/18
5 Wall Balls 10/8

Mobility work

HAPPY BIRTHDAY DARA
2 person partners

40 [split] American KB Swing 44/35, 35/26, 26/18
7 [each] KB Goblet Squats same weight

40 [split] BOX JUMP - 24/20 (must jump), 24/20 (jump or step up)
7 [each] weighted lunges (L+R=1) 45/25, 25/15, 15/10

40 [split] Thrusters 65/45, 45/35
7 [each] burpee bar jump overs

40 [split] HSPU/HRPU
7 [each] WEIGHTED sit ups 45/25, 25/15

100 ABS per day Challenge - day 20 of 20
100 any style
47 extra for Daras birthday

200m jog
5 air squat jumps
5 push ups
air squats
200m row
5 air squats
5 burpees
5 air squats
10cal bike
5 air squat jumps
5 kb swings - lite weight
5 air squats

2 person Partners
5-3-1
Partner's can split however they like but both need to complete the movement prior to moving on.
5 ROUNDS
5 HSPU (HS HOLD, 10 HRPU)
10 CTB pullups (ctb jump ups)
15 Wall balls 20/14, 14/10, 10/8
20 Calorie Row
RUN 400m

3 ROUNDS
5 OH Squat 115/75, 95/65, 85/55, 75/45, 65/35
10 Bar Jump Over
15 Push Press - same weight as above
20 Cal Bike
RUN 400m

1 ROUND
5 Rope Climbs legless, w legs, pull up from floor
10 wall climbs
15 T2B
20 ball slam 30/20, 20/10
RUN 400m

DAY 18 of 20 for 100 ABs a day challenge
50 v sit-ups
50 weighted sit ups

2 rds
200m jog
5 air squat jumps
5 push ups
5 air squats
5 PVC Over/under
repeat

7 Rounds for Time:
7 Handstand push-ups
7 Thrusters 135/95, 115/75, 95/65, 85/45
7 Knees to elbows
7 Deadlift 245/165, 225/135, 185/95, 135/75
7 Burpees
7 Kettlebell swings 70/53, 53/35, 44/26, 35/18
7 Pull-ups

Day 16 of 20 for our 100 abs per day Challenge
ALL "unbroken" crunches! bang them out. Every time you break do 5 extra V sit-ups

5 cal bike
10 kb swings 35/26, 18
10 air squat jumps
10 squats

10 cal bike
10 kb swing
10 air squat jump
10 air squat

15 cal bike
10 kb swing
10 air squat jump
10 air squat

Practice WOD movements w/ very lite weight

Rounds 1 & 2:
7 Front Squat 115/75, 105/65, 95/55, 85/45
7 Burpee Bar Jump Over
RECORD Max Dead lift same weight)

Rounds 3 & 4:
7 Clean & Press 115/75, 105/65, 95/55, 85/45
7 Bar Jump Over
RECORD MAX Box Jump 24/20, 20/12

Rounds 5 & 6
7 Thrusters 115/75, 105/65, 95/55, 85/45
7 Burpee Bar Over
RECORD MAX Wall Balls [14/10, 10/8]

DAY 16 of 20 for 100 AB Challenge - 25, V-sit ups, 25 side to sides, 25 wall ball full sit ups, 25 crunches