8/9 Work Out

Warm Up
20 walking lunges
1 hill
10 burpees

Work Out - 3 cycles
12 corner dead lift
8/8 single arm upright rows
20 wall ball with butt marker
10 power push-ups
400 meter run or 15 triple box jump

Outside
50/30 tire flips
8/4 buddy saves

8/8 Work Out

Warm Up
1 min jump rope
400 meter run
1 min. undulation
400 meter run

Work Out - AMRAP - 18 min
8 clean and jerk (80/50 % body weight)
15 box jump ( 3 tire = 26 in)
6 ring jumps with knee crunch

Outside
Double cycle obstacle course for time

8/5 Work Out

Warm Up
20 air squats
20 small tire flips
15 burpees
15 small tire flips

Work Out - AMRAP 30 min.
12 military press (45 lb bar)
8 hindu push-ups
2 laps tire drag

Out Side
100 tire flips

Wes   4
Mike  6
Derrek 6

8/4 Work Out

Warm up
15 air squats
10/10 side to side squats
400 meter run
1 min jump rope

Work Out for time
50 dbl unders
90 situps
40 dbl unders
70 air squats
30 dbl unders
50 floor wipers
30 pull-ups
10 double unders
10 burpees

Brian  29:44

8/3 Work Out

Warm-up
15 air squats
1 min jump rope
1 min rope undulation
1 hill run

Work Out- 3 cycles
10/10 dumbell lawnmowers
20 wall ball
8/8/8 pushp-ups on med ball (chin to ball)
20 wall ball
15 wall ball pass on bosu
90 sec rest

8/1 Work Out

Warm-up
1 min. jump rope
400 meter run
1 min.  double arm undulation

Work Out - 4 cycles
12-10-8-6 front squats
12 rope tricepts or 6 ring dips
8 ring swings
2 laps crab walk

7/30 Work Out

Warm up
medicine ball cleans
400 meter
2 min. jump rope

Work Out - AMRAP- 18 min.
12-10-8-6 power cleans
20 box jumps
8 burpee pull-ups

rest for 2 min.

2 cycles of
15 tire hoppers with push-up
50 crunches