Posted: July 27, 2015 in Uncategorized

Today we have 2 workouts written scaled, advanced. If you choose to do advanced you must do workout as written. Scaled can be modified accordingly.  This week will be a trial run for this format moving forward. The goal is to challenge you guys depending on where your fitness strength/goals are at. 

WARM UP

  • Slingshot hip circles
  •    Then
  • 5 push up 
  • 10 squats
  •       4 rounds 

STRENGTH

  • Pause Squat x 3 EMOTM 10 min.        (hold for 2-3 sec in the bottom)

CONDITIONING

  •           “Scaled”
  • 30-20-10
  • Thruster 40/20
  • Jumping pull up 
  •      Rest 2 min
  • 30 burpees
  • 400m run 
  • 50 air squats 
  •            “Advanced”
  • 15-10-5
  • Thruster 65/40
  • Chest to bar pull up
  •     Rest 2 min
  • 30 burpees 
  • 20 cal row 
  • 10 alternating DB Snatch + ohs each arm 45/20 lb DB 

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