Monthly Archives: June 2016

Jog 400 - negative split
5 air squat HOLD ( 5sec each)
5 air squat jumps
5 hrpu
200 meter RUN

10 windmills ea arm
squat and hold
inchworms

3 STATIONS:
90 hSpu/hRpu
90 weighted sit-ups 45/25, 25/15
90 wall balls 20/14, 14/10, 10/8
run 400 meters together90 box jumps
90 straight leg dips
90 ball slams
run 400 meters together

90 k2e
90 jumping pull ups
90 air squats
90 single jump rope

100 ab crunches - just band these out (hands behind head elbows touch knees

400m run or row
5 air squat
4 squat jump
3 push up
2 burpee
1 hand stand hold 10sec

3 rds - light weight form focus (50%)
Cleans & Front Squat:1 hang + 1 floor + 2 front squat

5 Power clean [115/75, 105/63, 95/53, 85/43] 5 Front Squat [same as above] 5 Burpee Bar Jump over
200 meter run - down and back

Day 14 of 20 100 ab challenge
any style

3 rds
row 300/200
5 hrpu
5 superman
5 v situps

warm up 3 set of 5 at 50%
then keep adding weight 5 x 5 (set 5 do 5+)
* record last round

10 HSPU [mod -Hand Stand Hold / HRPU] 20 DIPS [mod - band] 30 Push Press 115/75 [mod 105/65, 95/53, 85/43] 40 bar jump over

Day 13 of 20day AB challenge
100 weighted sit ups 45/25
bonus 50 elbows to knees sit ups

Teams of 3ppl
60 cal bike
60 cal row
60 kb swings 53/35, 44/26, 35/18
60 ball slams 30/20, 20/10
60 clean & press 95/63, 85/53, 75/43
60 k2e
Partner Run 800 m
60 box jumps 24"/20, 20/12
partner run 400 m
60 wall ball 20/14, 14/10, 10/8
6 hspu/hrpu ea
6 wall walk ea