Tuesday 080617

Seven rounds for time of:

75 pound Shoulder Press, 21 reps

21 Back extensions

Monday 080616

For time:

50 Sit-ups

50 Double-unders

50 Sit-ups

Walking Lunge, 50 steps

50 Sit-ups

50 Burpees

50 Sit-ups

Sunday 080615

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Friday 080613

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Wednesday 080611

Deadlift 3-3-3-3-3 reps

Thursday 080612

Seven rounds for time of:

10 One legged squats, alternating

12 Ring dips

15 Pull-ups

Griff

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Sunday 080608

Ten rounds for time of:

12 Burpees

12 Pull-ups

Saturday 080607

Five rounds for time of:

135 pound Squat clean, 7 reps

15 Handstand push-ups

Thursday 080605

Back Squat 5-5-5-5-5 reps