Press Slide
– 1 Press
– 2 Push Press
– 3 Push/Split Jerks
Run Repeats
4 x 400m (1 minute rest)
Month: June 2010
Categories
2010-06-25 UGS
4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run
4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows
4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Good Morning
3. 5 x 10 Glute Ham Raise
Windmills
– 5 Rounds of 10 (each side)
Turkish Getups
– 50 Total
Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 3 x 5 Pullup
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situp
Back Squat
– 5 Sets
– Tabata Box Jumps
– Tabata Situps
Categories
2010-06-23 UGS
5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
4 Rounds
2a. 10 KB Row
2b. Max Ring Dips
3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes
For time:
– Run 400m
– 25 Push Press
– 25 Pullups
– 25 Burpees
– 25 Pullups
– 25 Push Press
– Run 400m
Upper Body Max Effort
1. 5RM Standing Press
2. 5 x 3 Barbell Row
3. 4 x 15 KB Row
3 Rounds
– Row 500m
– 5 Presses
– 100′ OH Lockout Walk
– 5 Thrusters
– 100′ Racked Walk
– 5 Front Squats
– 100′ Farmer’s Lunge
– 5 Cleans
– 100′ Farmer’s Walk
– 5 Suitcase Deadlifts
Complete each round unbroken.