31 AUG 2012 - Heavy Bench Press

INTENSITY:
Rest Day

RESET:
3 Rounds for Quality of:
400m Jog
10 Landmine Squat and Press, Right Arm
10 Landmine Bus Drivers
10 Landmine Squat and Press, Left Arm

30 AUG 2012 - Angie

INTENSITY:
"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time

Complete all reps of each exercise before moving to the next.


RESET:
2 Rounds, 10 Reps for Quality of:
10 Hollow Rocks
10 Sit-Ups
10 Suspended Knees to Chest

29 AUG 2012 - SDHP, Push-Press, Overhead Walking Lunge

INTENSITY:
5 Rounds For Time of:
10 SDHP (95/65)
10 Push-Press (95/65)
50' Barbell Overhead Walking Lunge (95/65)

RESET:
2 Rounds For Quality of:
15 Sit-Ups
15 Cobra Push-Ups
15 Hollow Rocks

28 AUG 2012 - EMOM Clappers, Ring Dips, KB SDHP

Scale the workouts to YOUR ability level!

INTENSITY:
EMOM (Every Minute, On the Minute) for 15 Minutes:
1 Clapping Push-Up
2 Ring Dips
3 KB SDHP (2p/1.5p)

RESET:
For Quality -
500m Swim or,
2 Mile Run or,
2500m Row

27 AUG 2012 - Handstand Walk, Wall Ball

Make sure you pay attention to the PHASE in the Heavy Work! --->

INTENSITY:
3 Rounds for Time of:
50' Handstand Walk
50 Wall Balls

RESET:
2 Rounds of:
15 Landmine Toes to Bar
15 Cobra Push-Ups