7-30-2010 Workout:
July 29th, 2010
Dynamic Warm Up For time: 400m Run 80 Squats 400m Run 60 Push Ups 400m Run 40 Burpees 400m Run
7-29-2010 Workout
July 28th, 2010
Dynamic Warm Up BB OH Press 3-3-3 Then: Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups
7-27-2010 Workout:
July 26th, 2010
Dynamic Warm Up BB Snatch Complex — 3x @ Bar/65#/85# Then: 5 Rounds for time: 400m run 15 OH Squats @ 95#
7-26-2010 Workout:
July 25th, 2010
Dynamic Warm Up BB Complex 3x Clean & Jerk 3-3-3-3-3 Then: For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
7-22-2010 Workout:
July 21st, 2010
Dynamic Warm Up BB Snatch Complex 2x @ 65# BB Squat Snatch 3-3-3 For time: Run 1200 meters 63 Kettlebell swings, 55# 36 Pull-ups Run 800 meters 42 Kettlebell swings, 55# 24 Pull-ups Run 400 meters 21 Kettlebell swings,55# 12 Pull-ups
7-20-2010 Workout:
July 19th, 2010
Dynamic Warm Up Turkish Get Up 4×8 @ 30# or better Deadlift: 1-1-1-1-1 Then: 10:00 AMRAP 5x Clap Push Ups 10x Box Jumps 100m Run
7-19-2010 Workout:
July 18th, 2010
Dynamic Warm Up BB Push Jerk 3-3-3-3 Then: 50yds Tire Flips 50yds OH Lunge @ 45# 50yds Sled Drag @ 270# 30x 55#/70# KB Swings 50yds Sled Pulls @ 270# 50x Burpees 50x Double Unders 400m Run
7-15-2010 Workout:
July 14th, 2010
Dynamic Warm Up KB Complex 3×6 21-15-9 Reps for time of: 95#/135# Thrusters Pull Ups Then: 5 rounds: 100m sprints 90 sec Recovery
7-13-2010 Workout:
July 12th, 2010
Dynamic Warm Up BB Snatch Balance: 1-1-1-1-1 BB Â Squat Snatch: 3-3-3 For time: 800m Run 50 Burpees 50 Squats 50 Pullups 800m Run
