Monthly Archives: July 2016

2 rds
200m jog
5 air squat (slow and a good full extension)
5 jump squat
5 hrpu

10 hr burpees to 10lb plate
20 calorie bike / row (pick one but, you'll need to do one of each)
30 push ups
40 wall balls 20/14, 14/10
50 K2E
40 Ball slams
30 Kb swing 53/35, 44/26,
20 Calorie row
10 hr burpees to 10lb plate
RUN 400 meters ( out back - around bldg, in front!)
REPEAT CHIPPER

Foam Roll.... can you say IT BAND?!

200m run
5 air squat

5 squat jumps

5 hr burpees

Get mobile

Do not squat clean your 1st rep.

1 set 50% x 3
1 set 55% x 3
1 set 60% x 3
3 sets of 70% x 5

Alternating ODD and EVEN minutes

ODD 1,3,5,7,9
1 clean (you can squat clean)
2 thruster
3 back squat
[95/65, 85/55, 75,45]

EVEN 2,4,6,8,10
5 CTB push up
10 Bar Jump Over

AIR BIKE Benchmar
1 minute Air Bike for max calories

2rds
200m jog
5 air squat jumps
5 push ups
5 superman

spend a few minutes with mobility movements
pvc
windmills

WOD 1 - 2 RDS
Partner A completes 9/6/3 of each while Partner B rows for total calories - then switch
9/6/3
OH squat 95/65, 75/45, 55/35, 45/25,
Box jump over 24/20

Row for total calories

REST 3 MIN

WOD 2
Partner A & B Split evenly
20 CTB PULL UPS / CTB JUMPING PULL UPS
20 GOBLET SQUAT 53/35
20 deadlift 185/135
20 hand release burpees on a 15lb plate

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups