Friday July 19, 2019

Partner workout: 5 rounds each
You go, I go
10 hang power cleans 135/95
10 burpees over bar
10/8 cal bike

Post workout core: 3 rounds
1 min side plank L side
1 min side plank R side
20 v-ups

Wednesday July 17, 2019

Skill: 4 supersets
30 seconds max banded tricep pulldowns
30 seconds max clapping push-ups

Workout: 4 rounds
Run 400m
20 Kb hang squat cleans 53/35 (switch every 10 reps)
50’ handstand walk (scale to 100’ backwards bear crawl)

IM30: 4 mins on/ 1 min off x 4 rounds
100 single unders or 50 double unders
20 box jumps
20 Wallballs
Max v-ups

Tuesday July 16, 2019

Workout:
50/40 cal bike
50 alt DB snatches 50/35
50 burpee box jump overs 24/20
Finisher:
Banded glute bridges (back on bench, feet on floor)
5 sets of 10 w/ 3 sec hold at the top

IM30: 15 min amrap
25 kb swings
50’ walking lunge w/ kb
100’ bear crawl

IM Build:
3 sets of 10 each side: goblet step ups
4 sets of 10 each side: prone banded hamstring curls
4 unbroken sets: 7 bent over dB flys + 7 bent over db rows + 7 lateral raises + 7 front raises + 7 strict press

IM Recovery
2 min seated straddle each leg
2 min pigeon each leg
1 min planche/seal
3 min saddle
1 min downward dog
1 min sadd…

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Monday July 15, 2019

Partner Workout: 30 min cap

20 over your partner burpees

(Partner holds straight arm plank)

200 m walking lunge

800 m run*

200 push ups

200 m walking lunge

800 m run*

200 squats

20 over your partner burpees

(Partner holds straight arm plank)

*both partners run. First person to finish run may begin working. I…

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Friday July 12, 2019

A pair of dumbbells and a pair of people to get a good workout… It’s all you need for today.

Partner workout:
100 DB box step overs 50’s/35’s
100 DB power cleans 50’s/35’s
100 renegade rows 50’s/35’s
*non working partner on the assault bike until 100 cals are completed