Monthly Archives: June 2016

Thursday – June 30, 2016

ROMWOD : 20-30 Minutes

Strongman:
-400m KB Farmers Carry
-100m one-arm KB overhead walk each side
-800m Prowler Push

Long and Slow:
Row or Bike 40 minutes

Skills: 20 Minutes
Practice playing!
Try forward rolls, handstands, cartwheels, whatever you want! Hang from a bar. Shoot some hoops or go "Rowling". Whatever it is have fun and move

MOBILITY IMPROVES POSITION,
POSITIONING IMPROVES PERFORMANCE!

BOOTCAMP
10 Rounds
:45 sec Slamball
:45 sec Ab Work (plank,sit-up, ect.)

See PJ stretch! Be like PJ! Not like Tripp or Ann or (your name here, I'll catch you) 

Wednesday – June 29, 2016

A: Weightlifting
E2MOM x 2 Sets:
(Power Snatch + Snatch Balance) x 3 Reps

E2MOM x 8 Sets:
Snatch x 2 Reps
Build up to a heavy lift for the day

B. Strength
E2MOM x 5 sets
Back Squat x 6 Reps

BOOTCAMP
3-5 Rounds:
Run, Bike, or Row (2)
20 Wallballs
20 TRX Mountain Climbers

Tuesday – June 28, 2016

A. For Time:
Row 500m
15 Burpees over Hurdle
30 Kettlebell Swings @ 24/16

B. For Time:
Bike 1.2k
15 Burpees over Hurdle
30 Kettlebell Swings @ 24/16

C. For Time:
Run 400m
15 Burpees over Hurdle
30 Kettlebell Swings @ 24/16

CRX 32/24 (3 minutes rest between ABC)

BOOTCAMP
Tabata:
-Push-ups
-Pull-ups
-Mountain Climbers
-Jumping Squats

Monday – June 27, 2016

GG 16.3
AMRAP 12
12 chest-to-bar pull-ups
8 deadlifts (185/125lbs)
12 handstand push-ups
8 deadlifts (185/125lbs)

*adjust weight for those submitting score

GG 16.4
For time:
5–10–15–20–15–10–5
Overhead Squats
(75/55lbs)
Toes-to-bar

BOOTCAMP
3-5 Rounds
Run 400m
30 Slamballs
30 Russian Twist