September 30, 2016

800 meter run

21-15-9

Deadlift

Box jumpovers

800 meter run

September 29, 2016

a)

10 rounds for time

5 air squats

5 push ups

5 sit ups

rest 1 minute

b)

10 rounds for time

5 burpees

5 ringrows

5 knees to elbows (or 90 degrees)

rest 1 minute

c)

3x10

ring curls

September 28, 2016

a)

500 meter row

20 bench press (95/65)

500 meter row

15 bench press

500 meter row

10 bench press

500 meter row

5 bench press

b)

5 modified sun salutations

September 27, 2016

September 25, 2016

a)

10 min EMOM

3 front squats (across)

b)

3 min assault bike for calories (record calories)

1 min rest

3 min assault bike for calories

       *if calories are less than 1st try make up difference in brupees

       *if you pass first attempt by 5 calories or more, burpees!!!

September 24, 2016

a)

800m run

50 KBS (53/35)

50 goblet squats

800m run

50 DUs (100 singles)

50 ring rows

September 22, 2016

a) 

4x7 deadlift (across)

b)

1 minute max sit-ups

rest :30

1 minute max hanging knee raises

rest :30

1 minute max DUs

c)

Ashtanga intro

September 22, 2016

a)

1k meter row

30 KB lunges

1k meter row

30 KB lunges

b)

3 Rds

:15/:15 handstands on wall

September 21, 2016

a)

4x7

kettle bell clean and press

b)

Athlete yoga

September 20, 2016

a)

30 KBS (53/35)

30 BJs

800m run

30 BJs

30 KBS (53/35)

b)

30 mountain climbers (yoga style)

   - Left and Right = 1 rep

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