Tuesday

Warm-up

5 Rounds:

:15 sec sprint

(:30 sec rest)

10 push-ups

10 115lb. power clean

1 lap w/ 115lb. bar over head 

(:30 sec rest)

8 tire flips 

(:30 sec rest)

Cool-down

Monday

Warm-up

Standing Military 1-1-1-1-1-1-1

Push-Press 3-3-3-3-3-3-3

Push-Jerk 5-5-5-5-5-5

3 Rounds:

800 Meter Run

50 Back Ext. 

50 Sit-ups

 

Cool-down

Tuesday

Warm-up

Bench Press 5 sets of 3 reps

3 sets of:
Incline flies 20 reps w/
chair pushupes 10 reps

3 rounds:
heavy bag 1:00 minute
tire flip 8 flips
tire hit 10 hits ea. side of the body

Cool-down

Monday

Warm-up

Power Clean 5 x 3 (135 +)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Cool-down

Friday

Warm-up

1 Lap

Core Circuit

4 x 6 bench Press w/chair push-ups

2 Rounds:

Tire Flip 

800 Meter run

Cool-down

Thursday

Warm-up

"Nasty Girls"

3 Rounds:

50 squats

7 pull-ups or muscle ups

Hang Clean 10 reps 

Cool-down

Wednesday

Warm-up

5 Rounds:
:15 uphill sprint
5 front Squats
5 pull-ups

Core Circuit

Cool-down