(479) 644-8108

Wednesday 101020

Bulger

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Tuesday 101019

Run 200 M
25 Snatches 75/45
25 KB Swings 1.5/1pd
25 OHS 75/45
25 Box Jumps 20″
25 SDLHP 75/45
25 Wallballs
25 Thrusters 75/45
Run 200 M 

Saturday 101015

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Then 2 Person Teams
Complete AMRAP in 12 min of
100 M Sled Pulls
100 M Sandbag Sprints 45/25
20 KB Swings 2/1.5 pd
20 Box Jumps 30/24″

Friday 101015

50 Wall balls, 20/14
10 Muscle-ups 3:1
40 Wall balls 20/14
8 Muscle-ups 3:1 
30 Wall balls 20/14
6 Muscle-ups 3:1
20 Wall balls 20/14
4 Muscle-ups 3:1
10 Wall balls 20/14
2 Muscle-ups 3:1
3:1= Pull-ups & Dips

Wednesday 101013

Snatch balance
1-1-1-1-1-1-1
     or
Overhead Squats
3-3-3-3-3

Tuesday 101012

“Tabata This!”
Tabata SDLHP
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up