Extra Work

  1. 7/13/2018

    Strength:

    5 Rounds:

    Max Reps Body Weight Bench Press

    Max Reps Pull-ups

    *Rest as needed between rounds

    Conditioning:

    10×100 meter sprints

    *Rest 1 min between each

  2. 7/11/2018

    Conditioning:

    With a partner: Overhead plate carry 800 meters (45/25)

    *Or 400 meters without a partner

    rest 5 minutes

    30 turkish get-ups for time (53/35)

     

     

  3. 7/10/2018

    Conditioning

    5 Rounds

    5 strict pull-ups

    5 T2B

    5 bar muscle ups

    *every time you break 50 m farmers carry (53/35)

  4. 7/9/2018

    Happy Birthday Coach Joe!

    Conditioning:

    3 x 800 m run

    rest 3 minutes between rounds

    20 min emom

    1st minute – 10 back squat (155/105)

    2nd minute – 8 burpee over bar

     

  5. 7/6/2018

    Conditioning:

    3 Rounds For Time

    12 burpee box overs

    20 cal row

    25 air squats

    *if you have a weight vest wear it.

  6. 07/03/2018

    Strength:

    Wendler Back Squats

    Conditioning:

    20 Minute EMOM

    1st Minute: 15 box jumps (24/20)

    2nd Minute: 100 meter farmer carry (70/53)

    3rd Minute: 12 goblet squats (70/53)

    4th Minute: 8 alternating single arm DB presses each arm (50/35)

  7. 7/2/2018

    Strength:

    Wendler Dead lifts

    Core:

    3 Rounds

    15 Cal Ski Erg

    25 GHD Sit-ups

    15 Back Extensions

    Conditioning:

    6 x 150 Meter Shuttle Sprints

    *Run to 100 m mark and back, then to 50 m mark and back. That’s 1 round. Rest 2 minutes between rounds

     

  9. 6/27/2018

    Strength:

    Wendler Dead lifts

    Conditioning:

    5 rounds

    2 minute intervals

    200 meter run

    max rep back squats @ 55% of 1 RM

    *rest 1 minute between rounds