1st day back since I got bronchitis :)

1TGU

100 Swings

2 TGUs

80 Swings

3 TGUs

60 Swings

4 TGUs

40 Swings

5 TGUs

20 Swings

Snatches/1-arm swings (ea. side)

Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15

When I got to 10 I switched from snatches to 1-arm swings

4 minutes ea. exercise, 20 seconds on 10 seconds rest:

Swings

Push-ups

Rings Rows

Squats

Warm-up: 5 mins of TGUs

21 Thrusters 26lb KB

21 Ring Rows

1/4 mile run

15 Thrusters 26lb KB

15 Ring rows

1/4 mile run

9 Thrusters 26lb KB

9 Ring rows

1/4 mile run

Max Rounds in 20 mins:

5 Snatches L/R-26lb KB

5 Burpees

15 swings-44lb KB

2 Laps up and down stairs

7 Rounds completed

I wrote this workout based on things we've done in class and things I've tried from Tactical Athlete's website. Also because I didn't have time to drive out to Jim's tonight. See you all Monday :)

7 Rounds of:

7 Double cleans 26lb KB

7 Double presses 26lb KB

7 Assisted pull-ups

7 Front squats with 2 26lb KBs

50 push-ups

50 sit-ups

50 swings with 44lb KB

50 goblet squats with 26lb KB

50 snatches 25L/25R with 26lb KB

50 reverse lunges 25L/25R with 26lb KB

1/4 Mile Run

I wrote this workout based on things we have done in class. Coach said shoot to finish in 45 mins I finished in 37 mins.

5 round of:

10 KB push-ups

20 Reverse lunges with 26lb KB

1/4 Mile run

2 minutes at each station, 1 minute rest between each station:

Burpees

Snatches 

Squats

Push press

Ring rows

Then 7 minutes of 40yd sprints, then 5 more minutes of 200yd sprints.

10 Floor presses L/R

10 Arm-bar stretches L/R

10 Double floor presses

10 Turkish get-ups L/R

10 Military presses L/R

10 2-arm swings

10 Power swings

10 Swing and release

10 1-arm swings L/R

10 1/2 Rotation switches

10 H2H switches

10 Dead cleans

10 Swing cleans

10 Bottoms up cleans

10 Double arm thrusters

10 Snatches L/R

6 rounds of:

12 swings

10 box jumps

8 assisted pullups

200 yd run

5 sets of 3 presses and assisted pullups.

20 mins Max rounds:

30 swings

200 yd run

5 rounds completed.

Warm-up: 10 mins of catch and release swings and hand to hand swings.

5 Rounds of:

15 pushups

30 swings

2 Laps around soccer field.

12 mins of 40yd sprints.

5 Rounds of:

12 suitcase deadlifts

8 double cleans

6 double push press

4 assisted pullups

Warm-up: 5mins of TGUs. 

7 Rounds of:

8 Assisted pullups

12 Box jumps

16 Swings

20 Push-ups

200 Yard Run

1 TGU

100 swings

2 TGUs

80 swings

3 TGUs

60 swings

4 TGUs

40 swings

5 TGUs

20 swings

8 Rounds of:

12 1-Arm swings

8 burpees

5 K2E

Max Rounds in 20 minutes

5 Double KB thrusters

7 Double cleans

9 Sumo deadlift high pulls

10 Rounds completed

50 Box Jumps

50 Ring Rows

50 Pushups

50 Squats

50 2-Arm Swings

50 1-Arm Swings

50 Sit-ups

50 Push presses