endure

3 rounds of 

25 seconds of work at each station:

Toes to bar

Jumping squats

Wall balls

Sit ups 

1 min rest between rounds 

Then 200m walking lunges 

30 man makers

30 kbs 

Countup

20-15-10-5

Ball slams

5-10-15-20

Burpees

400m run/ 25 jumping squats between sets

Timer

5 rounds of:

10 thrusters

10 pull ups

25 sit ups

And:

Timed 1 mile

Timed 500m row

squats

Strength:   Back Squat 5x5

Conditioning:  

3 rounds:

400 m run (2 laps)

15 push ups

10 box jumps

Then

10,9,8,7,6,5,4,3,2,1

T2B

Wall balls

Kbs

8.15

Strength:

Shoulder press 5x10

Thrusters 5x5

Workout:

2 rounds of:
50 sit ups

40 bent over rows

30 push ups 

20 walking overhead plate lunges 

10 hand stand push ups

run fast. pull hard

500m/300m row 

25 burpees 

500m/300m row 

25 burpees 

600m/400m run

25 burpees 

600m/400m run

25 burpees

50 jumping squats 

Record time. 

Winddown

warm up:
200m run,10 jumping squats, 10 push ups
200m run,  10 pass throughs, 10 Kbps

Workout:
5 rounds of:
400m run
12 thrusters
6 pull ups
12 ball slams

Then tabata push ups and toes to bar

Cool down: track stretch

6 Aug

warm up: 

200m run, 20 step out lunges
200m run, 10 push ups, 10 mountain climbers
200m run, 10 weighted side-2-sides, 10 kettle bell swings 

workout:
 As Many Rounds as possible in two 12 minute intervals of:

10 shoulder presses
15 knees to chest
20 body weight squats 
200m row

200m run


rest 3 minute before beginning second inteval.



cool down:
 400m jog/walk
stretching

1 Aug

Strength: 

Front squats 5-5-3-3-1-1

Dips 4x10

Conditioning:

2 rounds of:

30 kbs

20 thrusters

10 jumping pull ups

400m run