#3

#3

Monday, August 22, 2016

8/27/16

♠️= tire flips
♣️= power clean 
♥️= cal row
♦️= wt'd jump squats (BB only) unless you're feeling yourself 
BF= 25 yd wt'd(HVY) tip toe walk (calf raise position)
RF=100 yd (HVY) farmers carry* if you drop them 3 burpee penalty 

8/26/16

250 M row sprint 
1 Lap around building 
100 M row arms only 
1 Lap around building 
250 M row sprint 
1 Lap around building 
100 M arms only 
1 Lap around building 
250 M row sprint 
1 Lap around building 
100 M row arms only 
1 Lap around building 

Partner style med ball series 4x10 each 
Chest pass (laying down)
Chest pass (standing) 
Lat toss RT/LT each way 
Backward OH toss 
Sit up toss 

Jump rope v-up 
100-10 always 15 v ups 

8/25/16

BB push up + cauldron ladder (each way) 
10-8-8-6-6-8-8-10  

Push press + TRX inverted row 
10-8-8-6-6-8-8-10

Shoulder plate push + plate G2OH 
Always 10 yd + 5-10 ladder 

Max rep/hold 45 sec working 30 sec rest
Plank
TT
Plank
RT
Plank
Sit ups
Plank
Flutter kicks 
Plank 
Super mans 

8/24/16

Partner style 
5:30 sledges 12 rep switch 
3:30 build ups 
5:30 power clean 5 rep switch 
3:30 build ups 
5:30 5 cal row sprint 
3:30 build ups 
5:30 50 jump rope switch 
3:30 build ups 

Core coaches choice 

8/23/16

Bench press + tire flips
10/5 - 8/6 - 6/7 - 4/8 - 2/10 

DB Snatch each arm + renegade row  
10/5 - 8/6 - 6/7 - 4/8 - 2/10 

Horizontal press, 25 yd sled row, push ups 
50-40-30-20-10 // 25 yd row // 25-20-15-10-5 

Ex: 50 HP, 25 yd sled row, 25 push ups, sled row back then 40 hp 

Curl to press + AB movement
10 c2p/25 reps abs
Toe touches
Russian twist 
Alt V-ups 
Rev crunches 
Sit ups 

Sunday, August 21, 2016

8/22/16

#1 KB RDL or back squat
25-20-15-10-5
15 yd OH KB walking lunge

#2 slide board hamstring curls or jump squats
25-20-15-10-5
15 yd plate push

#3 Goblet squats
25-20-15-10-5
15 yd front rack KB walking lunge

#4 DB thrusters
25-20-15-10-5
15 yd plate push

Core

Monday, August 15, 2016

8/20/16

#1 Ropes
Dbl, Alt, jerks 
30/30 x4

#2 sled drag + sled row 
25 yd x5
Btw sets 10 reps bench press

#3 Rev sled drag + sled row 
25 yd x5 
Btw sets 10 reps push press

3 laps 

Core stretch