08.10.15

Fitness
A1.wall hop drill X 15 seconds X 3; rest 0
A2.bunny hop drill X 1 length X 3; rest as needed
A3.100 meter form run X 3; rest as needed
B.for time
30 cal row
30 burpees
30 pull-ups
30 walking lunge steps
30 cal row
C.accumulate 60 seconds in hollow plank

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.belly-to-wall line drill X 15-20 seconds X 3; rest 15s
A3.backwards roll X 2-3 X 3; rest as needed
B.run 1.5 miles for time--record time
C.EMOM for 10 sets
odd=6-10 heavy russian swings
even=5-6 dive bomber push-ups

08.04.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.hollow plank X 25 seconds X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed

Performance
A1.floor line drill X 20 seconds X 3; rest 0
A2.3-5 front rolls X 3; rest 30 seconds
B.10:00 @ 85%
row 600 meters (once)
+w/ time remaining
5/2 strict pull-ups
10 no jump burpees
100 meter sandbag carry
rest 4:00
10:00 @ 85%
run 200 meters
10 russian swings
10 P.lette push-ups
10 jumping lunges
C.cuban rotations @ 4020 X 8 X 2; rest as needed