rest day :) go for a 30 min walk/bike/swim in the ocean, lake or pool

2  min cardio (50%)

8 bench

8 pull ups

2 min cardio (75%)

8 bench

8 pull ups

2 min cardio (100%)

8 bench

8 pull ups

then...

25 GHD sit ups

20 back extensions

15 hanging knee tucks

10 wall ball

5 handstand push ups

3 Rounds:

10 Front Squat

8 KB Swings

6 incline abs

4 cleans 

2 burpee pull ups

Backsquat 3-3-3-3-3

then...

5 Rounds:

30 sec. wall ball

30 sec pull ups

30 sec rest....

10 Rounds..time each round:

15 Push-ups


Sprint 60 yards

Rest 1 minute

21-15-9

Front Squat

Burpees

Pull ups

10--8--6--4--2



Cleans

KB Swings

MB Slams

Wall Ball

then...

run 4 x 200 meter sprints!

As much as you can get in in 30 minutes:

Run 400m

40 Air Squats

30 Situps

20 Pushups, hand-release

10 Pull-up

5 Deadlifts (heavy--good form)
10 pullups

20 pushups, Hand-release

30 Situps

40 Air Squats

Run 400m

3 Rounds:

5 x 45lb thrusters

5 KB turkish getups (each arm)

10 back extensions

400 meter run or row

Happy Wednesday! 75 days until School starts!


5K Run for time!-- If you do this, please post your time under the comments!!

3 Rounds:
10 Clean and Jerks
30 Grasshoppers **This movement is similar to the mountain climber, but for the grasshoppers, the shin contacts the opposite forearm              http://www.youtube.com/watch?v=ukSPCbJViD8

then....

Practice 10 handstands against a wall

For Time...


20 Back Squats
40 Wall Balls
60 Burpees

80 Double Unders (or 160 Jump Ropes)

Run 1 Mile

AMRAP in 20 minutes:

8 MB cleans

8 pull ups

8 Jerks

8 incline abs

8 Bench press

2 Rounds:

5 minute row or bike--fast!

20 frog hops
20 feet elevated Push ups
20 box jumps
20 dips
20 single leg deadlift with DB  (SEE VIDEO:http://www.youtube.com/watch?v=YMx4z7cnaUA)

3 Rounds:
2 min cardio burst
20 Jumping Jacks
20 lunges (front, back,side, side x 5)
20 abs (tap with a weight or a ball side to side)


then....

For Time:

50 DU or 100 regular jump rope


12 Toes To Bar    http://www.youtube.com/watch?v=cA_Mcud4TBs

40 DU
12 Toes To Bar

30 DU
12 Toes To Bar

20 DU
12 Toes To Bar

10 DU
12 Toes To Bar


* If you cannot do Double Unders then do regular Jump Rope with double the reps

Backsquat
5-5-5-5-5 

with 10 pull ups between each squat


3 rounds:
20 mountain climbers
20 jump rope
20 frog hops (stationary)
20 air punches(fast)
20 abs

50 Wall balls

30 Burpees

50 Box Jumps

20 Burpees

50 KettleBell Swings

10 Burpees

50 Situps

5 Burpees

Workout 1:AMRAP IN 6 MINUTES


Run For Distance
Rest 1 Minute......

Workout 2: AMRAP IN 5 MINUTES

Max Thrusters with a 45 lb bar
Rest 1 Minute...............

Workout 3: AMRAP IN 4 MINUTES

Max out on chest to Bar Pull-ups
Rest 1 Minute................

Workout 4: AMRAP IN 3 MINUTES

Power Cleans

Rest 1 Minute................

Workout 5: AMRAP IN 2 MINUTES

Abs--choice

Rest 1 Minute...............

Workout 6: AMRAP IN 1 MINUTE

Max DU or double time Jump Rope