Week 12-16 August

Monday   Should be a small crew so we will attempt to pull out every dumbbell in the gym.

“Dumbbell Mania”

3 Rounds

4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60

Rest 2 minutes between rounds

If time allows get in a 2 mile run

 Tuesday

5 RFT:
400m Run
21 Sit-ups

Wednesday -Mr. Brooks, your request is granted.

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 Thursday

“Hulk Hogan”

3 Muscle Ups (3 pullups and 3 Dips)

5 Power Cleans (185, 135#)
7 Burpees

First 2 rounds take 2 minutes to complete each round
3rd and 4th round take 3 minutes to complete each round
5th, 6th and 7th Round take 4 minutes to complete each round

 Friday

3 RFT:
1 Lap around MCC and G-1 (.33 miles)
5 Deadlifts 225/185
10 Close Hand Push-ups
15 T2B