Warm-up:
2min Jump Rope
Shoulder Prep
3 Rounds
50’ Spiderman Lunge
7 Box Jump
7 Barbell Push Press/Push Jerk

Workout of the Day:

3 Rounds for time of:
Row 800m
25 Kettlebell Swings
25 Knees to Elbows
25 Push-ups

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We have 2 more lifting days on our Wendler Strength Program.  Good work everyone.  There have been a lot of great gains already

Warm-up:
50 Calorie Row
2 Rounds
10 Pushpress (pvc)
10 Ring Bridges
10 Turkish getups
10 Toes to Bar
3 Wall Walks
+ Shoulder Prep

Our Buddy Sam working hard through the “Grind” while home on leave from the Academy.  Good to see you Sam!

Workout of the Day:

Shoulder Press (40%x8, 50% x 6, 55% x 5)= warm-up
75% x 5, 85% x 3, 95% x AMRAP

...then…

10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters
1-2-3-4-5-6-7-8-9-10
Burpees

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Warm-up:
3 Rounds
10 Jumping Jacks
10 Split Jacks
10 Seal Jacks
10 Power Skips
10 High Knee Tucks
High knee Run
Butt Kick Run
10 Figure 4’s
10 Straight Leg March
10 Walking Lunges
10 Backward Lunges
Backward Skip
Backward Run
10 Prisoner Squats
5 Inch Worms

Westside Style!!!!!

Workout of the Day:

Bench Press (40%x8, 50% x 6, 55% x 5)= warm-up
75% x 5, 85% x 3, 95% x AMRAP
Finish with…
3 Rounds
15 Hip Extensions
15 Archer Rows
(NO TIME!!!!)

Warm-up:
2000m Row

Workout of the Day:

This one comes courtesy of the finest fighting force on the planet…The Navy Seals.  Enjoy!!!!

“The Grind”
For time:
100 Sit Ups
50 Wall Ball
25 Deadlift, 155#
100 Push Ups
35 Wall Ball
25 Deadlift
100 Double Unders or 500 Singles
20 Wall Ball
25 Deadlift

Recovery:
Foam Roll/Stretch

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Warm-up:
500m Run
3 Rounds
10 Backward Lunges
10 SDHP
10 Push Press (BTN)
Hip Prep

Workout of the Day:

OHS (40%x8, 50% x 6, 55% x 5)= warm-up
75% x 5, 85% x 3, 95% x AMRAP

...then…

AMRAP in 8 Minutes
4 Slapping Pushups
8 Box Jumps 24”

Warm-up:
Row :30:20 x 8 (8 Cycles of :30 sec of work/ :20 sec of rest)
3 Rounds
10 T Pushups
10 Jumping Pullups
10 Standing Barbell Twists
Shoulder Prep

Power:
Turkish Getup 2-2-1

Workout of the Day:

“7-Up”

Seven Rounds For time of:
7 Pull-ups
7 Thrusters with 25lb dumbbells
7 Burpees
7 Dips
7 Sit-ups
7 Push-ups
49 Single reps of Jump Rope

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Warm-up:
Row 500m
Jump Rope 2 Minutes
Step-ups 2 Minutes
2 Rounds
10 Straight leg March
10 High Knee Tucks
10 Figure 4’s
10 Scorpion Stretch
10 Iron Cross
10 Groiner Stretch

Cameo Looking good on the Deadlift

Workout of the Day:

Deadlift (50%x8, 55% x 6, 60% x 5)= warm-up
75% x 5, 85% x 3, 95% x AMRAP

...then…

Tabata KB/DB Swings
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata KB/DB Swings

***Score is lowest from each round***