• 30JUN, 2015
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    Tuesday 6/30/15

    Thomas Loupes impression of roadkill! Spot on! A) rotate a l-sit hold tabata style for 8 rounds (20 seconds on/10 off) B) 6x400m sprints each for time. Rest 3 minutes between each 400m run. If your time deviates 10 seconds or more it’s a 10 burpee penalty. Burpees are to be done after you finish

  • 28JUN, 2015
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    Monday 6/29/15

    6/29/15 A)HBBS: take 90% of your 1rm+20lbs Warm-up: 1×8@45% 1×6@55% Working: 1×5@75% 1×3@85% 1xmax effort @95% B) 30 single arm overhead walking lunges w/kb (15 left/15right) 55/35rx 45/25 scaled 35/15 beginner 30 box jumps 30/24 rx 24/20 scaled 20/12 beginner 30 single arm overhead walking lunges w/kb (15 left/15right) 55/35rx 45/25 scaled 35/15 beginner 30

  • 26JUN, 2015
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    Friday 6/26/15

    A) Dead-lift: take 90% of your 1 rep max + 20 lbs Warm-up: 1×8@45% 1×6@55% Working: 1×3@70% 1×3@80% 1×3@max effort B) 5 minute AMRAP: 5 dips 5 chest to bar pull-ups rest 2 minutes 2 minute amrap: max effort body weight dead-lifts rest 2 minutes 5 minute AMRAP: 5 push-ups 5 pull-ups