7.31.15- M2

BIKE 20 K

7.30.15- G/W2

5 ROUNDS FOR TIME:

5 OVERHEAD PRESSES @ 80% PR
10 WALKING LUNGES
15 PUSH UPS
20 AIR SQUATS
25 SIT UPS

7.29.15- G/W/M4

AMRAP 20 MINUTES

L SIT HOLD 30 SECONDS
20 THRUSTERS @ 60% PR
50 DOUBLE UNDERS

7.28.15- W/M7

5 ROUNDS FOR TIME:

10 BENT OVER ROWS @ 80% PR
50 DOUBLE UNDERS
10 OVERHEAD PRESSES @ 80% PR

7.27.15- G1

PRACTICE FOR 15 MINUTES

HANDSTANDS

7.25-7.26.15: Rest Days

7.24.15- W7

PUSH TO NEW PERSONAL RECORDS

SUMO DEADLIFT HIGH PULL

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

7.23.15- M/G7

5 ROUNDS FOR TIME:

ROW 200 METERS
20 PUSH UPS
ROW 200 METERS
15 SIT UPS

7.22.15- M/G/W4

AMRAP 20 MINUTES

BIKE 800 METERS
7 HS PUSH UPS
7 -35LBS SINGLE ARM KETTLE BELL SWINGS (EACH ARM)

7.21.15- G/M4

5 rounds for time:

7 HS push ups
20 walking lunges
sprint 100 meters
25 sit ups
10 pull ups

7.20.15- M1

Run 5 K

7.11.15-7.19.15: Recovery Week

This is recovery week.  Do not exercise with a purpose this week.  Physical activity is ok.  Play basketball, go hiking, or do nothing.  Just don't exercise on purpose.

Enjoy

7.10.15- M3

Swim 1.25K

7.9.15- M4

Row 2000K

7.8.15- M2

Bike 20K

7.7.15- Rest Day

7.6.15- M1

Run 5K

7.4-5.15 Rest Days

7.3.15- G6

Practice for 15 minutes

L sit Holds

7.2.15- W/M6

5 rounds for time

50 double unders
15 overhead presses @50% PR
15 front squats @ 60% PR

7.1.15- W/M/G3

AMRAP 20 minutes

20 wallball shots
30 double unders
40 air squats