July 2016

Teams of 2 2000m row 100 walking lunges 200m sled push 50 power snatches 95/63 50 TTB 200m sled push 100 wallballs 3000m bike

Strength Fitness Total 1 RM back squat 1 RM strict press 1 RM Deadlift One of the all time best! Time to re test where you are all at!

Strength 20 rep push-press Conditioning  Row 3x500m Go for it on the last row  

conditioning  10-1 cleans 155/105 1-10 HSPU

1.Harkley 3 RFT 50 double unders 50 sit-ups 800m run 2.EMOMx8 3 burpee+ 6-8 pull-ups

“2 years ago this little princess blessed our lives” Happy Birthday Savannah!   “Tasmanian Devil” teams of 2 400m run 100 pull-ups 200 push-ups 300 sit-ups 400 air squats 400m run

“Christine” 3 RFT 500m row 12 Body weight deadlifts 21 Box jumps 20″

Strength Back Squat 20 rep test Conditioning  21-15-9-9-15-21 wallballs 20/14 KB 53/35

Strength EMOMx12 high hang + TNG snatch build to heavy EMOMx10 6 sit-ups + 8-12 V-ups

Conditioning  “Glen” 30 clean and jerks 135/95 1 mile run 10 rope climbs 1 mile run 100 burpee