20140812

"Anaconda"

21-15-9

Front Squats 135/105
KB Swings
400M Run

Names	Time
James	14:21
Pierre	16:30
Grabski	16:18
Pichardo	15:43
Creekmore	21:00
MAJ Q	18:50

Week of 11-15 August

Monday 11 Aug:
“Barbara”
20 Minutes EMOM
5   Pull-ups
10 Push-ups
15 Air Squats

Tuesday 12 Aug:

“Anaconda"
21-15-9
Front Squats (135/95)
Kettlebell Swings (70/53)
400m Run

Wednesday 13 Aug:

12 minute AMRAP of:

10 Sit-ups
20 Wall Balls 20/14#
30 Lateral Jumps over ball

Run 1 mile after completion


Thursday 14 Aug:


10 Clean & Jerks 135/95#
10 Pull-ups
8 Clean & Jerks 135/95#
10 Pull-ups
6 Clean & Jerks 135/95#
10 Pull-ups
4 Clean & Jerks 135/95#
10 Pull-ups
2 Clean & Jerks 135/95#
10 Pull-ups

Friday 1​5 Aug:
Minimum 5K Run (Outside)

20140804

2 Rounds
 
5 min Run
5 min Row
5 Min Bike

30 seconds to transition from one station to the next.

Name	Row (meters)	Run (miles)	Bike (miles)	Total (meters)
Phillips	2361	1.45	2.51	8734
Princeton	1920	1.29	2.35	7778
MAJ Q	2300	1.28	2.73	8753
Pichardo	2408	1.29	2.31	8201
Creekmore	2318	1.09	2.38	7902
Josh	2632	1.26	2.75	9085
James	2668	1.16	2.72	8912

Week of 4-8 August

Monday, 4 AUG 2 rounds
5 min run
5 min row
5 min bike

Tuesday, 5 AUG 5 RFT
10 T2B
10 HR Push-ups
10 C&J
10 sit-ups
10 Air Squats

Wednesday, 6 AUG Off day or YOGA

Thursday, 7 AUG Circuit out at the soccer field in Newman Village. We will run laps and doing body weight stuff using the walls for box jumps, elevated push-ups and whatever else I can come up with.

Friday, 8 AUG 15 AMRAP
5 deadlifts 225
10 kettlebell swings
20 Wall Balls
Take 5 minutes to clean up and then run 1 mile on your own