6.30.15- M/G6

5 rounds for time

10 walking lunges
15 air squats
20 sit ups
25 push ups
sprint 100 meters

6.29.15- W6

Push to new personal records

Benchpress 3,2,2,2,1,1,1,1,1

6.27-28.15 Rest Days

6.26.15- M3

Swim 1.25K

6.25.15- G/W3

5 rounds for time

30 seconds L sit hold
20 air squats
10 push ups
5 pull ups

6.24.15- G/W/M3

AMRAP 20 minutes

30 air squats
20- 25lbs kettlebell swings (10 each arm)
sprint 100 meters

6.23.15- W/M5

5 rounds for time

5 clean and jerk @ 80% PR
10 wallball shots
Run 800 meters

6.22.15- G5

Practice for 15 minutes

Rope Climbs

6.20-21.15 Rest Days

6.19.15- W5

Push to new personal record

Clean and Press 3,2,2,2,1,1,1,1,1

6.18.15- M/G5

5 rounds for time

Run 800 meters
10 dips
5 handstand push ups

6.17.15- M/G/W3

AMRAP 20 Minutes

30 Double Unders
15 Chest to Floor push ups
15- 35Lbs kettlebell swings

6.16.15- G/M3

5 rounds for time

10- 24 inch box jumps
Sprint 100 meters
15 Dips
Sprint 100 meters

6.15.15- M2

Bike 20 K

6.13-14.15 Rest Days

6.12.15- G4

Practice handstand pushups for 15 minutes

6.11.15- W/M4

5 rounds for time

10 Snatches @ 80% PR
15 wallball shots
Bike 1 K

6.10.15 W/M/G2

AMRAP 20 minutes

15 overhead presses @ 50% PR
Row 250 Meters
10 Pull Ups

6.9.15- M/G4

5 rounds for time

10- 24 inch box jumps
25 air squats
Bike 800 meters

6.8.15- W4

Push to new personal record

Snatches 3,2,2,2,1,1,1,1,1

6.6-7.15 REST DAYS

6.5.15- M1

Run 5K

6.4.15- G/W2

5 rounds for time

5 overhead presses @ 80% PR
10 walking lunges
15 push ups
20 air squats
25 sit ups

6.3.15- G/W/M2

AMRAP 20 Minutes

10 Push Ups
20-25lbs hanging kettlebell snatches (10 each arm)
Sprint 100 meters

6.2.15- W/M 3

5 Rounds for Time

10 Clean and press @ 80% PR

15- 35lbs kettlebell swings

Run 400 Meters

6.1.15- G3

Practice kipping pullups for 15 minutes