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)