Month: July 2013

Rope Slam  Weighted Crunch  Hp Band Walk  Renegade Push Up  Sledge Hammer Tire Flip  Russian Twist Knee to Ball  Dip  Step Ups  Rower  Two times

Skill: Cleans 10 Cleans (115/85) 10 Diamond Push Ups 10 Push Presses 10 Diamond Push Ups 10 Thrusters 50 Double Unders   5:30am, 11:00am 10

800 Meter Run  Partner 55 w/the following exercises Tire Flip  Box Jumps  Sledge Hammer Slam Balls Plate Burpees Shoot Throughs  800 Meter Run    Partner

30 minutes of: Skill: Double Unders 400 Meter Run  50 Plates/PVC Dips  50 SSJ  50 Full Crunches  (can be performed in any order and for

10-9-8-7-6-5-4-3-2-1 Push Press (115/95) KB Swing (70/50) Front Squat  1 min plank after every round for the first 20 minutes 35 min cap  REDONE 2.2.15

5:15pm, 6:15pm,7:15pm Deadlifts: 3×10 Skill: Double Unders 100 Air Squats 40 HRPU  20 Deadlifts (225/135) 50 Air Squats 20 HRPU  15 Deadlifts 25 Air Squats