140730 Wednesday July 30th

Serious training in OBX

 

In Teams of 2 complete the following:

400 Meter Run / 500 Meter Row

– one partner runs while the other rows, then when both are done switch

Then grab your balls and do:

100 – Med-ball passes with burpee

100 – Med-ball sit up passes (anchored)

100 – Med-ball twist passes

100 – Med-ball toss over pull up bar (full squat)

 

 

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140729 Tuesday July 29th

 

 

NC Games Day 2 – Team Paddleboard Overhead Squat / Lunge Competition.

 

A) 3 rounds:

30 Second Handstand Hold

30 Second Plank

30 Second Superman Hold

 

B) 15 Minute AMRAP:

9 – Deadlift (155/100)

12 – HR Push Ups

15 – Box Jumps (24/20)

 

 

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140728 Monday July 28th

NC Games Day 1 Event:  Handstand walk into ocean
 

A)  2 Rounds Each For Time:

Sprint 100 Meters
100 Meter Farmers Carry (53/35 KB in each hand)
Sprint 100 Meters
100 Meter Sandbag Carry
Sprint 100 Meters
100 Meter Overhead Plate Carry (45/25)
Rest 2 Minutes Between Rounds

 

Rest 5 Minutes Then:

B)  3 Rounds For Time:

30 – Sandbag Front Squats
30 – Burpees

 

 

 

 

 

 

 

 

 

 

 

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140725 Friday July 24th

 

 

A)  Shoulder Press

1 @ 70%
1 @ 78%
1 @ 86%
1 @ 94%
1 @ 100+%

 

B)  “Diane” 

21-15-9 Rep Rounds For Time of:

Deadlift (225/155)
Handstand Push Ups

– If you can’t do this as required scale the Deadlifts and sub Banded Handstand Push Ups, Box Handstand Push Ups, or Hand Release Push Ups.

– Scaled time for this workout should be between 4 and 8 minutes

 

 

 

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140724 Thursday July 24th

 

A)  Row 500 Meter Time Trial

- Row 2 or 3 – 250 meter warm ups increasing intensity each time.  Less than 2 minutes of pain so go for it!

 

B)  “Cindy”

20 Minute AMRAP of:

5 – Pull Ups
10 – Push Ups
15 – Air Squats

 

 

 

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140723 Wednesday July 23rd

Dan Bailey – “Weapons Grade Grace” 1:01.57

 

A)  Back Squat

1 @ 70%
1 @ 78%
1 @ 86%
1 @ 94%
1 % 100+%

Be sure to have a spotter for your heavy sets or have the safety squat bars set up for your height just in case.

 

B)  “Grace”

30 – Clean & Jerks For Time (135/95)

 

 

 

 

 

 

 

 

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140722 Tuesday July 21st

This week is a big testing week, so make sure you record all of your results.  By the end of the week we will have tested 1RM’s for Deadlift, Back Squat, and Press and we will be sneaking  in 4 “Girls” workouts along with a 1 Mile Run Time Trial, and a 500 Meter Row Time Trial.  Avoid extra work and save as much energy as possible throughout the week.

 

A)  1 Mile Time Trial

– Be efficient with your effort… smart pacing will get you the fastest time.  Have a plan and stick to it.

 

B)  “Annie”:

50-40-30-20-10 Rep Rounds Of:

Double Unders
Abmat Sit Ups (Butterfly Abmat)

*If you don’t have double unders yet sub 3 for 1 with singles.  This is a great combination speed/skill workout. Keep the sit ups legit (shoulder blades and back of the hands touch the floor ,then sit up and touch your toes with both hands each rep).

 

 

 

 

 

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140721 Monday July 21st

 

A)  Deadlift

1 @ 70%
1 @ 78%
1 @ 86%
1 @ 94%
1 @ 100+%

 

B)  4 – 4 Minute Rounds Of:

400 Meter Run
10 Burpees
Max Rep Kettlebell Swings (53/35)

Rest 2 Minutes between rounds

 

 

 

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140718 Friday July 18th

“Filthy Fifty” Friday Bitches!!

 

A)  EMOM 5 Minutes

25 Meter Sprint

 

B)  “Filthy Fifty”  For Time:

50 – Box Jumps (24/20)
50 – Jumping Pull Ups
50 – Kettle Bell Swings (35/24)
50 – Walking Lunges
50 – Knees To Elbows
50 – Push Press (45/35)
50 – Back Extensions
50 – Wall Ball (20/14)
50 – Burpees
50 – Double Unders

 

 

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