7/29 Work Out

Warm Up
10 reps of each below without weight

Work Out - with plate or medicine ball - 3 cycles
15 walking lunges -weight over head
15 lunges - side to side
15 thrusters
15 tricepts
15 courtsies
15 bosu squats - weight out
15 bosu side squats
15 busu crunches
5 round the horn box jumps
15 bar kickers
2 min rest

Actual workout time - 32 min. +  6 min warm up

7/28 Work Out

Warm Up
20 air squats
400 meter run
20/20 bicycle crunches
20 air squats

Work Out - 1 min. each - 2 cycles
undulation
   - alternate wave
    - double arm wave
   - inners
   - outers
   - rest
Hammer to tire
Corner dead lift
Kick bag
jump rope
bosu band squats
run hill/ 400 meter
rest - 2 min.

Outside
2 obstacle course

7/27 Work Out (500)

Warm Up
20 air squats
400 meter

Work Out - 500 reps of any combo of below - 100 max any single item
push press (50% body weight)
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow or bar kickers
sumo high pull (50% bw)
larg tire flips
save your buddy ( 1 save = 3 count)

                quantity         time
Derrek        500              43
John           550            1:15
Wes           300            32
Brian          500             43

7/26 Work Out

Warm Up - 2 cycles
30 band squats on bosu
30 sec jump rope two legs
30 sec jump rope left leg
30 sec jump rope right leg
30 sec jump rope running
20/20 criss-cross sit-ups

Work Out -
3 cycles - 30 sec each
burpees
sit-ups
wall ball
push-ups
plank
bicycle crunches
superman
rest

2 cycles
30 box jumps ( side to side)
8 bar kickers (low to high)
20 slammers (undulation)
20 sumo high pulls (45 lb)
8 bar kickers (high to low)
90 sec rest

7/25 Work Out

Warm Up - 2 cycles
30 air squats
30 wall ball
15 burpees

Work Out - AMRAP 30 min.
10 front squats
400 meter run
10 incline bench
8 rope dips
30 sec bar hang

Derrick   5
Mike      5
Brit        6   (modified)
Amber   6   (modified)
Brian     4.5


Tire Flips

7/22 Work Out

Warm up - 2 cycles
15 air squats
400 meter run
10 explosions (undulation)

Work Out -18-12-8-5 of the below
dead lift (3/4 BW)
ring jumps
explosions
side arm undulation
knees to elbows
60 sec rest

Outside finish
drag tire - 4 laps
or flip tire - 40

7/20 Work Out

Warm Up
5 min. tire flip ( tracker trailer tire)

Work-out  AMRAP 20 min.
20 box jumps
10 burpee pull-ups
5 knees to elbows

Cycles Achieved
Wes      5.5     (modified)
Mike     6        (modified)
Derrek  6
Susan      7       (modified)
Brian       7
John       5      (modified)
Elijah      4      (modified)    

7/19 Work Out

Warm-up
20 medicine ball cleans
1 hill
1 min. jump rope

Work Out - 2 cycles
10 double unders
5 criss-cross rope
20/20 side to side m. ball crunches
8 jerk press
20 wall ball on bosu
2 rope climbs
1 min. hammer

Outside
2 obstical course cycles

7/18 Work Out

Warm up
20 air squats
1 min jump rope
10 burpees
2 min jump rope

Work out - 3 cycles of the below
8 ring jumps
25 rope explosions (undulation)
8 knees to elbows
15 tire hoppers

7/14 Work Out

Warm Up
20 air squats
1 min jump rope
10 burpees
400 meter

Work Out - 3 cycles of the below for time
10 sumo high pulls
20 wall balls
8 ring jumps
15   45 lb  military press

Outside
25 tire flips
2 laps tire drag

Actual workout time = 22 min.

7/13 Work Out

Warm-up
15 air squats
2 min jump rope
400 meter run

Work Out  - 3 cycles of below
8 pull-ups
Round the horn wall ball (6,6,10,10,13,13,20)
8 toe clickers

7-12 Work Out

Warm-up m- 2 cycles
10 burpees
8 ring jumps
20 step ups
20 leg pull back

Work out - 3 cycles
20 wall ball
25 traveling lunges with MB rotation
20 tricept dips on bench with strait legs
10 knees to elbow
10 side plank push-ups
30 presses with plate on bosu

Tire drag - 2 laps
walk hill with weighted vest

7/9 Workout

Warm-up
Run hill 2 times

4 cycles of the below
8 pull-ups
15 press with 45 lbs
25 air squats
25 push-ups

7/8 Workout

Warm up   - three cycles
1 min jump rope
5 ring jumps

Work out - two cycles
Rope undulation - 30 sec each of below
      single arm right
      single arm left
      slammers
      inners
      outers
      boxers

60 sec each of the below
   hammer
   air squats
    wall ball

STRETCH

7/7 Work out

Warm up - 2 cycles
20 air squats
10 burpees
30 step-ups

Work out - 2 cycles
15 front squat and press
30 push-ups
3 rope climbs
30 step-ups on the bosu

Song - Balls to the Wall - alternate below
crunches/criss cross leg out/ superman
wall ball

9 railroad tie flips

Actual Workout time  =  35 min.

7/5 Workout

Warm-up - 2 cycles of the below
1 min. jump rope
10 ring jumps
400 meter run

Workout - 3 cycles of the below
20 dumbell thrusters
10 pull-ups
20 box jumps
10 knees to elbow
15 bag flips
15 undulation on each arm
60 sec breath

STRETCH!!

Actual Total Time with Warm-up  =>  30 min.

6/30 Work out

#1 
AMRAP 30minutes
15 air squats
tennis stretch
4 rope climbs
15 sumo squats
15 push press
15 overhead tricepts
10 front squats
20 sit-ups

Stretch