Workout 8-19-16

Warm-up: 3 mins jump rope 3 mins rower Workout: 1000m 15-12-9-6-3 Kb double deadlift KB swing doubles  Tuck jumps  Leg raises on bar 1000m row

Workout 8-17-16

Warm-up: 50 jumping jacks, 25 lunges, 5 burpees 4 rounds: 45 seconds max effort/45s rest  Wall Balls Plate surrender   Ski Plate Russian twist  Finish 500m run

Workout 8-15-16

WU 500m run Figure 4 stretch, Eagle legs supine twist  5 Rounds: 5 kb toe touch 10 ring chest press 15 double kb squat 20 alternating bent over row  Stretching: butterfly, half dragonfly  (Same set of kb for everything)

Workout 7-29-2016

Warm-up: 2 min Ski, 2 min row, 200m run Strength: BB front lunge 6 X 4 5:00/1:00 Amrap 3x 5 no hand getup 10 Toes to bar 15 kbfs 15 DB curls 20 KB deadlift  Finish: 100 walking lunges 

Workout 7-27-2016

WU: 20 squats, 20 jacks, 500m row 4 Rounds: 10 pull ups  20 sit ups  10 slam balls 20 Jack knife 10 Db Push press Finish – Abs – partner medball sit-up toss 50 each

Workout 7-25-2016

Warm-up: 3m rower, JR & 500m run 5/10/15/20/15/10/5 Medball clean/squat/toss Burpees Push up Db curl Calorie row  Finish: 1000m run

Workout 7-15-2016

Warm-up: 20 walking lunges, 300m run 6 rounds: 5 deadlift 15 skull crusher Ladder drill 20 bicycles 20 toe touch 20 opposite toe touch 10 v crunches Finish: ski 500m

Workout 6-22-2016

Warm-up: 2:00/:30: ski, row, bike, SST Strength x5: 10 DB shoulder press 10 plate raise 20 ABMAT with plate Circuit :30 each x4: Swing Wall jumps OH Squat Boat hold Hurdle hop squat thrusts Battle ropes Rest Finish: EASY 500m run

Workout 6-10-2016

Warm-up: 20 walking lunges, 300 run Strength x6: 6 squats 12 DB curl 6 chin-ups AMRAP 15:00 10 lunges 10 KB do 10 KB swing 10 v cringes Finish: 500 ski

Workout 6-3-2016

Warm-up: 10 squat, 20 broad jump, 300 run Strength: 2×8 deadlift 2:30/:30, x5: 10 squats 10 curls 10 box jump 10/10 snatches Finish: sprints