4 corners

3 min AMRAP:

10 ball slams

10 toes to bar

3 min AMRAP:

10 KBS

10 wall balls

3 min AMRAP:

10 thrusters

10 jumping pull ups

3 min AMRAP:

10 jumping jacks

10 burpees

Wrap up

5 rounds of: 

400 m run

5 ring dips 

10 pull ups

Then tabata:

Overhead weighted lunges

Bar hangs

Burpees

splitz

20-15-10

Dumbell thrusters 

Knees to chest

Kettle bell swings 

15 min cut off 

15 min AMRAP

300m/200m

20 bicycle sit ups  

10 push ups

15/15

15 min AMRAP:

200m run

10 push ups

15 body weight squats

15 min AMRAP:

5 pull ups 

10 ball slams

15 wall balls

5x 15 second bar hangs

hangout

Strength: Deadlift 1RM

Conditioning: 12 minutes of:
30 second max rep  dumbell snatch: 30 second rest
30 second max burpees: 30 seconds rest

4x20 second bar hangs

outdoor fun run

*BRING PAC ID'S FOR AN OUTDOOR WORKOUT!

Indoor Warm Up:  200m run, 10 lunges, 10 push ups 2x10 second hangs
4 rounds of:
bridge run
20 walking lunges
10 knees to chest
2 rope climbs
10 push ups
20 man makers

then:

3x10 pull ups or 5x15 second flex arm hang

slammed

Three 3 minute rounds of:
15 bodyweight squats
10 ball slams
5 shoulder presses



25 push ups
1 mile run (8 laps)
25 push ups


4 rounds of:
20 wall balls
20 sit ups

whatsamata tabata

with a partner alternate tabata rounds for a total of 4 rounds  each at each of the following stations:

rowing

dumbell shoulder push presses

pull ups

box jumps

push ups


200m sprints*


*3 sprints each

Wkout

Barbell thrusters 5x5

10 min AMRAP 

5 med ball cleans

10 ball slams

15 sit ups

10 min AMRAP 

5 burpees

10 walking lunges

200m run

jungle gym

Bring your PAC IDs! We are going outside!

3 rounds of:

5 dips

2 rope climbs

10 sit ups

1 bridge run and back

Inside

3 attempts at 500/300m row PR

intervals

two six minute intervals of:

10 kettle bell swings
15 knees to chest
20 jumping squats

(rest 2 minutes between intervals)

AND

4 rounds of:
400m run
15 push ups
20 lunges


finisher: 30 burpees for time

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